BROWSE THE LIBRARY

No-equipment exercises for beginners

Start with the equipment you already have: your own bodyweight. This collection brings together the bodyweight moves in the Sofa to Six Pack library, from standing wall push-ups to floor-based core exercises. Each exercise has its own video and written technique cues.

“No equipment” means no weights or machine. Some variations still use a stable chair, a wall or a suitable raised surface; read the setup on the exercise page before choosing it. The easier and harder links help you compare versions without guessing from a video alone.

21 exercise pages to explore

Use the library, or follow a plan

If you want these moves organised into sessions, the app asks about your starting point and available equipment. This collection is a reference library, not a complete workout to do in one sitting.

Demonstrations use AI-generated characters. Read the written cues and pause the video when you need to. If you have pain or a health condition, read our health guidance before training.

How the app organises your sessions →

Find the right exercise page

Browse the existing library by equipment or movement focus.

A plan that adapts to your feedback, with your progress kept in one place.

Start free →7 days free · no card needed