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PARITER. — side by side, at the same time. Every workout is a creator’s own video, played through their official player, approved by a person before it reaches anyone. Rooms are never recorded. Training content here is general education, not medical advice.

No equipment. No excuses about equipment.

Bodyweight.

Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.

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  • Shoulders
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  • Biceps
  • Forearms
  • Core
  • Obliques
  • Hip flexors
  • Quads
  • Inner thigh
  • Calves
  • Upper back
  • Lats
  • Lower back
  • Triceps
  • Glutes
  • Hamstrings
  • Full body

46 exercises

  • Bear Crawl

    Beginner

    Core · Shoulders also Quads, Triceps, Hip flexors

    How to move

    1. Knees an inch off the floor
    2. Opposite hand and foot move together
    3. Hips level — no side-to-side sway
    4. Crawl slow enough to stay quiet
    What usually goes wrong
    • Hips piking up in the air
    • Hips swaying side to side with each step
    • Knees dragging on the floor
    • Holding the breath

  • Bent-Knee Windshield Wipers

    Beginner

    Obliques · Core also Lower back, Hip flexors

    How to move

    1. Lie on your back, arms out wide like a T
    2. Lift knees over hips, bent to 90 degrees
    3. Lower both knees to one side under control
    4. Keep both shoulders glued to the floor
    5. Only go as far as your shoulders allow
    What usually goes wrong
    • Shoulders lifting off the floor as the knees drop
    • Letting the legs crash down instead of lowering slowly
    • Knees drifting away from the hips

Bicycle Crunch

Beginner

Obliques · Core also Hip flexors

How to move

  1. Press your lower back into the floor
  2. Drive your elbow toward the opposite knee
  3. Extend the other leg long, heel off the floor
  4. Rotate from the ribs, not the neck
  5. Slow and smooth — no bouncing
What usually goes wrong
  • Pulling on the head and cranking the neck
  • Elbows flapping while the torso barely rotates
  • Lower back arching off the floor as the legs extend
  • Racing through reps with tiny range

  • Bird Dog with Rotation

    Beginner · one side at a time

    Core · Obliques also Glutes, Shoulders, Lower back

    How to move

    1. Push the floor away with the support hand
    2. Reach long through fingers and heel
    3. Thread the arm under your chest, then re-extend
    4. Keep hips level the whole time
    5. Move slow — no wobble
    What usually goes wrong
    • Hips rotating along with the arm
    • Arching the lower back as the leg lifts
    • Dropping the extended leg between reps
    • Speeding through the reach-through

  • Bodyweight Squat

    Beginner

    Quads · Glutes also Hamstrings, Core

    How to move

    1. Feet shoulder-width, toes slightly out
    2. Sit back and down between your heels
    3. Knees track over your toes
    4. Chest proud the whole way down
    5. Push the floor away to stand
    What usually goes wrong
    • Heels lifting off the floor
    • Knees caving in
    • Chest dropping toward the thighs
    • Stopping well above parallel

  • Brisk Walking

    Beginner

    Calves · Glutes also Hamstrings, Quads, Core

    How to move

    1. walk tall, eyes on the horizon
    2. roll heel to toe with each step
    3. swing the arms with bent elbows
    4. walk fast enough that talking takes effort
    What usually goes wrong
    • strolling pace that never raises the breathing
    • overstriding with a hard heel strike
    • looking down at the feet or phone

  • Butt Kicks

    Beginner

    Hamstrings also Calves, Quads, Hip flexors

    How to move

    1. jog tall on the balls of your feet
    2. flick your heels up toward your glutes
    3. keep the knees pointing down at the floor
    4. stay light and quick
    What usually goes wrong
    • kicking the heels out behind instead of straight up
    • leaning forward at the waist
    • heavy, flat-footed landings

  • Doorway Row

    Beginner

    Upper back · Lats also Biceps, Forearms, Core

    How to move

    1. loop a towel around the handle or grip the door frame
    2. lean back with a straight body, arms long
    3. pull your chest to your hands
    4. squeeze the shoulder blades together at the top
    What usually goes wrong
    • bending at the hips instead of keeping a straight line
    • yanking with the arms and skipping the shoulder blades
    • standing so upright there is no resistance

  • High Plank

    Beginner

    Core also Shoulders, Triceps, Glutes

    How to move

    1. Hands under shoulders, fingers spread
    2. Push the floor away so the upper back doesn't collapse
    3. Squeeze glutes, ribs down
    4. One straight line from head to heels
    What usually goes wrong
    • Shoulders shrugged up toward the ears
    • Hands drifting too far forward of the shoulders
    • Lower back sagging
    • Hanging passively on locked elbows

  • Hip Hinge Drill

    Beginner

    Glutes · Hamstrings also Lower back, Core

    How to move

    1. Push your hips back like closing a car door with your butt
    2. Soft knees, shins stay vertical
    3. Keep the stick touching head, upper back, and tailbone
    4. Feel the stretch in the back of your thighs
    What usually goes wrong
    • Squatting down instead of pushing the hips back
    • Rounding the upper back to reach lower
    • Locking the knees straight
    • Bending from the waist instead of the hips

  • Jumping Jack

    Beginner

    Calves · Shoulders also Inner thigh, Glutes, Core

    How to move

    1. jump the feet wide as the arms sweep overhead
    2. land softly on the balls of your feet
    3. snap the feet back together under your hips
    4. ribs down, torso tall
    What usually goes wrong
    • landing stiff-legged with locked knees
    • arms not clearing shoulder height
    • knees caving in on the wide landing

  • Lateral Shuffle

    Beginner

    Glutes · Quads also Inner thigh, Calves, Core

    How to move

    1. sit into an athletic stance
    2. push off the trailing leg
    3. keep the feet from clicking together
    4. stay level — no bouncing up and down
    What usually goes wrong
    • standing up tall between steps
    • crossing the feet
    • bobbing up and down with each step

  • March in Place

    Beginner

    Hip flexors also Quads, Calves, Core

    How to move

    1. stand tall, eyes forward
    2. drive one knee up toward hip height
    3. swing the opposite arm with each knee
    4. land softly under your hips
    5. keep a steady, even rhythm
    What usually goes wrong
    • leaning back to lift the knee higher
    • slouching through the torso
    • stomping the feet down

  • Reverse Lunge

    Beginner · one side at a time

    Quads · Glutes also Hamstrings, Core

    How to move

    1. Step back, not down
    2. Front shin stays fairly vertical
    3. Lower the back knee under control
    4. Push through the front heel to come back up
    What usually goes wrong
    • Stepping back too short so the front knee slams forward
    • Torso pitching forward
    • Stepping into a straight line and losing balance
    • Dragging the back toe on the return

  • Split Squat

    Beginner · one side at a time

    Quads · Glutes also Hamstrings, Core, Inner thigh

    How to move

    1. Take a comfortable stride, feet hip-width apart for balance
    2. Drop the back knee straight down
    3. Front heel stays heavy
    4. Torso tall — a gentle lean is fine
    What usually goes wrong
    • Feet in one line, wobbling like on a tightrope
    • Front knee diving inward
    • Pushing off the back leg instead of the front
    • Bouncing the back knee off the floor

  • Standing Torso Rotation

    Beginner

    Obliques also Core

    How to move

    1. Stand tall, feet hip-width, hands at your chest
    2. Turn your ribcage and let your head follow
    3. Keep hips facing forward
    4. Pause at end range, return under control
    What usually goes wrong
    • Twisting from the knees and hips instead of the trunk
    • Flinging the arms to create momentum
    • Holding your breath

  • Step Jack

    Beginner

    Calves · Shoulders also Inner thigh, Glutes, Core

    How to move

    1. step wide as the arms sweep overhead
    2. stay tall through the chest
    3. alternate which leg leads
    4. keep a smooth, continuous rhythm
    What usually goes wrong
    • arms stopping at shoulder height
    • leaning the torso toward the stepping leg
    • steps too small to raise the heart rate

  • Step-Back Burpee

    Beginner

    Full body also Quads, Core, Shoulders, Glutes

    How to move

    1. squat down and plant the hands
    2. step back one foot at a time into a plank
    3. step the feet back in under the chest
    4. stand all the way up tall
    What usually goes wrong
    • rounding the back to reach the floor
    • letting the hips sag in the plank
    • never finishing the stand-up between reps

  • Thread the Needle

    Beginner · one side at a time

    Upper back also Obliques, Shoulders, Lats

    How to move

    1. Set up on all fours with hips stacked over knees
    2. Slide one arm under your chest, palm up
    3. Follow your hand with your eyes
    4. Keep hips square — rotate from the mid-back
    5. Exhale as you reach through
    What usually goes wrong
    • Rotating from the lower back instead of the mid-back
    • Hips shifting sideways as the arm threads through
    • Collapsing onto the support arm
    • Rushing the reps instead of pausing at end range

  • Wall Push-Up

    Beginner

    Chest also Shoulders, Triceps, Core

    How to move

    1. hands at shoulder height, arms straight
    2. body in one line from head to heels
    3. squeeze your glutes
    4. lower until your nose nearly touches the wall
    5. push the wall away
    What usually goes wrong
    • hips sagging toward the wall
    • elbows flaring straight out to the sides
    • standing too close to the wall to feel any load

  • Wall Sit

    Beginner

    Quads also Glutes, Hamstrings, Calves, Core

    How to move

    1. Slide down until the thighs are parallel to the floor
    2. Knees stacked over ankles, shins vertical
    3. Press the whole back flat into the wall
    4. Drive through the heels
    What usually goes wrong
    • Sitting too high to make it easier
    • Knees caving inward
    • Hands propped on the thighs taking the load
    • Weight rocking onto the toes

  • Crab Walk

    Intermediate

    Triceps · Glutes also Shoulders, Core, Hamstrings

    How to move

    1. fingers pointing toward the feet or out to the sides
    2. lift the hips clear of the floor
    3. move opposite hand and foot together
    4. chest open, shoulders away from the ears
    What usually goes wrong
    • hips dragging along the floor
    • shoulders shrugging up around the ears
    • head jutting forward toward the chest

  • Forward Lunge

    Intermediate · one side at a time

    Quads · Glutes also Hamstrings, Core, Inner thigh

    How to move

    1. Step out long, land heel first
    2. Absorb the step — don't crash into the knee
    3. Drop the back knee toward the floor
    4. Push hard through the front heel to step back
    What usually goes wrong
    • Short step throwing the knee way past the toes
    • Front knee caving on the push-back
    • Chest collapsing over the front thigh
    • Slamming the back knee into the floor

  • High Knees

    Intermediate

    Hip flexors also Quads, Calves, Glutes, Core

    How to move

    1. run tall on the balls of your feet
    2. punch the knees up to hip height
    3. pump the arms hard
    4. quick, light ground contacts
    What usually goes wrong
    • leaning back as the knees rise
    • landing heavy on flat heels
    • arms going quiet so the rhythm dies

  • Jump Squat

    Intermediate

    Quads · Glutes also Calves, Hamstrings, Core

    How to move

    1. Load a quarter squat, then explode up
    2. Drive through the whole foot
    3. Land soft — toes, then heels
    4. Sink into the landing before the next rep
    What usually goes wrong
    • Landing with stiff, straight knees
    • Knees caving on the landing
    • Cutting the dip short and jumping off the toes
    • Letting reps get sloppy when tired

  • Lateral Lunge

    Intermediate · one side at a time

    Quads · Glutes · Inner thigh also Hamstrings, Core

    How to move

    1. Step wide, toes pointing mostly forward
    2. Sit into one hip while the other leg stays straight
    3. Chest up as the hips go back
    4. Push off the bent leg to return
    What usually goes wrong
    • Bending both knees
    • Knee rolling inside the foot
    • Rounding the low back to force depth
    • Step too short to actually load the hip

  • Lying Windshield Wipers

    Intermediate

    Obliques · Core also Hip flexors, Lower back

    How to move

    1. Legs straight up over your hips
    2. Sweep both legs side to side like wiper blades
    3. Press your arms into the floor for control
    4. Stop before the opposite shoulder peels up
    5. Move slower than feels necessary
    What usually goes wrong
    • Legs dropping too low and yanking the lower back
    • Using momentum to swing the legs back up
    • Bending the knees more on one side than the other

  • Mountain Climber

    Intermediate

    Core · Hip flexors also Shoulders, Quads, Chest

    How to move

    1. stack shoulders directly over wrists
    2. pull one knee to the chest, then switch
    3. keep hips down in line with the shoulders
    4. brace like a moving plank
    What usually goes wrong
    • hips piking toward the ceiling
    • weight shifting back so the shoulders trail the hands
    • feet barely leaving the floor as fatigue sets in

  • Pike Push-Up

    Intermediate

    Shoulders also Triceps, Core, Upper back

    How to move

    1. hips high in an upside-down V
    2. look between your hands
    3. lower the top of your head toward the floor
    4. press back to the start, hips stay up
    What usually goes wrong
    • turning it into a regular push-up by dropping the hips
    • bending only the neck instead of the arms
    • hands too far from the feet

  • Plank Shoulder Taps

    Intermediate

    Core · Shoulders also Obliques, Triceps, Glutes

    How to move

    1. Set the feet wider for a bigger base
    2. Shift your weight before the hand leaves the floor
    3. Hips stay square to the floor — no rocking
    4. Tap slow and own every rep
    What usually goes wrong
    • Hips rotating and rocking with each tap
    • Rushing the taps to get them over with
    • Sagging into the supporting shoulder

  • Push-Up

    Intermediate

    Chest also Shoulders, Triceps, Core

    How to move

    1. one line from head to heels
    2. screw your hands into the floor
    3. elbows at 45 degrees, not flared
    4. chest touches first
    5. push the floor away
    What usually goes wrong
    • hips sagging or piking
    • half reps that stop above the floor
    • head diving forward ahead of the chest
    • elbows flaring to 90 degrees

  • Russian Twist

    Intermediate

    Obliques also Core, Hip flexors

    How to move

    1. Sit tall, then lean back to about 45 degrees
    2. Lift the chest — long spine, not a slump
    3. Turn the shoulders side to side, hands follow
    4. Keep heels down to start; float the feet to make it harder
    5. Exhale on each twist
    What usually goes wrong
    • Rounding the lower back into a slump
    • Swinging the arms while the torso barely moves
    • Bouncing side to side on momentum
    • Holding the breath

  • Side Plank

    Intermediate · one side at a time

    Obliques · Core also Shoulders, Glutes, Inner thigh

    How to move

    1. Stack the feet, elbow under shoulder
    2. Drive the bottom hip up — make one straight line
    3. Press the floor away so the shoulder stays tall
    4. Reach the top arm to the ceiling
    What usually goes wrong
    • Hips dipping toward the floor mid-hold
    • Rolling backward out of a straight line
    • Neck craning down at the floor

  • Side Plank Rotation

    Intermediate · one side at a time

    Obliques also Core, Shoulders, Glutes

    How to move

    1. Stack shoulder over elbow, feet stacked or staggered
    2. Lift the hips into one straight line
    3. Reach the top arm to the ceiling
    4. Thread it under your ribs, rotating the chest down
    5. Unwind and re-open without the hips dropping
    What usually goes wrong
    • Hips sagging toward the floor mid-rotation
    • Rolling the whole body instead of rotating the trunk
    • Holding the breath through the reach

  • Single-Leg Romanian Deadlift

    Intermediate · one side at a time

    Hamstrings · Glutes also Core, Obliques, Calves

    How to move

    1. Hinge at the hip, reach the back leg long behind you
    2. Keep hips square, back toes point at the floor
    3. Make a straight line from head to heel
    4. Grip the floor with the standing foot
    What usually goes wrong
    • Hips opening up toward the ceiling
    • Rounding the back instead of hinging
    • Standing knee locking out or caving in
    • Rushing and losing balance instead of owning the movement

  • Skater Jumps

    Intermediate · one side at a time

    Glutes · Quads also Inner thigh, Hamstrings, Calves, Core

    How to move

    1. bound sideways off one leg
    2. stick the landing on a soft knee
    3. swing the arms across your body
    4. chest up, hips back like a skater
    What usually goes wrong
    • landing on a stiff, straight leg
    • knee diving inward on the landing
    • upright torso with no hip hinge

  • Squat Thrust

    Intermediate

    Full body also Quads, Core, Shoulders, Hip flexors

    How to move

    1. crouch and plant hands under the shoulders
    2. jump both feet back to a strong plank
    3. snap the feet back in outside the hands
    4. drive through the heels to stand
    What usually goes wrong
    • hips sagging when the feet land back
    • feet landing far behind the hands so the back rounds
    • chest collapsing over soft arms

  • Tuck L-Sit

    Intermediate

    Core · Hip flexors also Triceps, Shoulders, Quads

    How to move

    1. Hands by the hips, push the floor away hard
    2. Shoulders pressed down away from the ears
    3. Pull the knees to the chest and hold
    4. Lean slightly forward over the hands
    What usually goes wrong
    • Shrugging up into the shoulders
    • Elbows bending under load
    • Feet dragging or resting on the floor

  • Walking Lunge

    Intermediate · one side at a time

    Quads · Glutes also Hamstrings, Core, Calves

    How to move

    1. Long smooth steps, knee over toes
    2. Lower down before you travel forward
    3. Push off the front heel into the next step
    4. Stay tall — no wobbling side to side
    What usually goes wrong
    • Feet landing in one line like a tightrope
    • Bouncing the knee off the floor
    • Leaning forward to gain momentum
    • Rushing steps without control

  • Archer Push-Up

    Advanced · one side at a time

    Chest · Triceps also Shoulders, Core

    How to move

    1. take a wide hand position
    2. lower toward one hand, the other arm stays straight
    3. keep hips square to the floor
    4. push back to center in one piece
    What usually goes wrong
    • twisting the hips toward the working arm
    • bending the straight arm
    • losing depth on the working side

  • Burpee

    Advanced

    Full body also Chest, Quads, Core, Shoulders

    How to move

    1. squat, plant the hands, jump the feet to plank
    2. chest touches the floor on the push-up
    3. snap the feet in under the chest
    4. jump tall and land soft on bent knees
    What usually goes wrong
    • worming the chest up with the hips lagging
    • landing the jump with locked knees
    • hands slamming down with rounded shoulders
    • skipping full hip extension at the top

  • Cossack Squat

    Advanced · one side at a time

    Quads · Glutes · Inner thigh also Hamstrings, Core

    How to move

    1. Sit all the way onto one heel, other leg straight with toes up
    2. Working heel stays glued down
    3. Chest tall as you shift across
    4. Use your arms as a counterbalance
    What usually goes wrong
    • Working heel lifting at the bottom
    • Collapsing into a rounded back
    • Dropping in fast with no control
    • Forcing depth the hips aren't ready for

  • L-Sit

    Advanced

    Core · Hip flexors also Triceps, Shoulders, Quads, Forearms

    How to move

    1. Lock the elbows and push tall through the shoulders
    2. Squeeze the legs straight and point the toes
    3. Lift the legs from the hips, chest proud
    4. Keep pushing the floor away for the whole hold
    What usually goes wrong
    • Knees bending as fatigue sets in
    • Shoulders creeping up toward the ears
    • Legs dropping well below parallel

  • Pistol Squat

    Advanced · one side at a time

    Quads · Glutes also Hamstrings, Core, Hip flexors, Calves

    How to move

    1. Arms and free leg reach forward as a counterweight
    2. Descend slowly — own every inch
    3. Heel stays down, knee tracks the toes
    4. Squeeze up with no bounce out of the bottom
    What usually goes wrong
    • Falling into the bottom position
    • Rounding the back to reach forward
    • Heel popping up mid-rep
    • Knee whipping inward on the stand

  • Shuttle Run

    Advanced

    Quads · Glutes also Hamstrings, Calves, Core

    How to move

    1. accelerate low out of the start
    2. decelerate with short, choppy steps
    3. sink the hips to touch the line
    4. plant and drive hard out of each turn
    What usually goes wrong
    • braking on a straight leg
    • bending from the back instead of the hips at the line
    • rounding the turns instead of planting and cutting

  • Sprint Intervals

    Advanced

    Hamstrings · Glutes also Quads, Calves, Hip flexors, Core

    How to move

    1. build to speed over the first few strides
    2. run tall with the knees driving forward
    3. arms hammer from hip to cheek
    4. walk until breathing settles between reps
    What usually goes wrong
    • sprinting all-out on the first rep with no build-up
    • overstriding so the foot lands far ahead of the hips
    • cutting rest short so speed collapses

    • These are cues from a reviewed catalogue, not personal instruction. Train within your own limits and stop anything that hurts.

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