ublico una lista con todos aquellos ejercicios con peso corporal por patrn de movimiento que

conozco, ya que considero que puede resultar de gran ayuda a mucha gente.
Escribo los nombres de los ejercicios en ingls para facilitar la bsqueda en google en caso de
desconocer alguno de ellos.
Evidentemente, esta lista se puede ampliar con la colaboracin de todos. Por tanto, si sabis
algn ejercicio que no figure en la lista lo decs y lo aado.
Decir que he tenido dificultades a la hora de encuadrar varios ejercicios, bien porque pueden
pertenecer a ms de una categora, bien porque sencillamente son de cuerpo completo. As que
no seais muy duros conmigo, lo que cuenta es la intencin ...
Tirn vertical: pull ups, chin ups, neutral grip pull ups, close grip pull ups, wide grip pull ups,
switch grip pull ups, isometric hold pull ups, cliffhangers pull ups, wide grip chin ups, close grip
chin ups, alt grip pull ups, asymmetrical grip pull ups, bulgarian pull ups, sternum pull ups,
clapping pull ups, l-sit pull ups, typewriter pull ups, around the world pull ups, one arm pull
ups, jumping pull ups, walking pull ups, finger pull ups, towell pull ups, inca pull ups, sliding
floor pull ups, door pull ups, chain grip pull ups, butterfly pull ups, swing 360, frenchies, rope
grip pull ups, scapular pull ups, monkey bar parallel grip pull ups, monkey bar crossover, monkey
bar backwards, one handed rope climb, rope climb, hangs, active hang, muscle ups, muscle up
360, close grip muscle ups, wide grip muscle ups, alternate grip muscle ups,clapping muscle ups,
slow muscle ups, forearm muscle ups, archer grip muscle ups, v-sit muscle ups, l-sit muscle ups,
reverse grip muscle ups, switch grip muscle ups, X grip muscle ups, one hand assisted muscle
ups, jump over the bar muscle ups, back clap muscle up, hefesto, close to impossible ...
Tirn horizontal: australian pull ups, australian chin ups, upside down pull ups, monkey bar
inverted rows, front lever, one arm front lever, front lever rows, front lever raises, ice cream
makers, back lever,one arm back lever, victorian, pullover, supine push ups, wall rows, chair
inverted rows, towel rows ...
Empujn vertical: handstand, hand hops, handstand clap push ups, scorpion handstand, one arm
handstand, straddle handstand, L- handstand, fingertip handstand, one legged inverted staff
pose, lotus handstand, one arm pull up to handstand, one finger handstand, balancing on two
fingers, wall walk, straddle press to handstand, tiger bend, handstand push ups, one arm
handstand push ups, deep handstand push ups, typewriter handstand push ups, 90 degree push
ups, headstand, tripod headstand, frogstand, pike push ups, parallel bar pike push ups, hindu
push ups, one arm dive bombers, dolphin push ups, decline push ups, shoulder circles, reverse
planche, iron cross, inverted iron cross, windmill planche push ups, stick ups ...
Empujn horizontal: dips, straight bar dips, russian dips, parallel bar dip hops, clapping
dips, impossible, korean dips, parallel bar push ups, push ups, diamond push ups, wide push ups,
incline push ups, twister push ups, T push ups, archer push ups, lalanne push ups, crucifix push
ups, clapping push ups, muay thai push ups, chest tap push ups, alternating staggered push ups,
forearm push ups, superman push ups, triple stop push ups, grasshopper push ups, pseudo push
ups, one arm push ups, walking push ups, one foot elevated push ups, elbow lever, maltese,

scorpion push ups, 360 push ups, uneven push ups, crossover push ups, wall push ups, maltese
push ups, kuki push ups, serratus push ups, typewritter push ups, aztec push ups, slider push
ups, thigh slap push ups, triple clap push ups, bear push ups, switch push ups, explosive push
ups, stacked feet push ups, plyo push ups, plyometric X push ups, explosive crossed arms push
ups, hand touch push ups, one arm one leg push ups, one handed clap push ups, full planche,
straddle planche, planche lean, planche on 4 fingers, planche push ups, walking planches,
Nakayama planche, straddle planche clap push ups, one handed planche, pike roll out,...
Extensores de codo: bench dips, skullcrushers, plank to triceps extensions, arms crossed press
up , inverted full planche...
Flexores de codo: head banger pull ups, head banger chin ups...
Predominante de rodilla: squats, sumo squats, close stance squats, hindu squats, prisoner
squats, pistol squats, rolling pistol squats, shotgun squats, hawaiian squats, wall sit, sissy
squats, step ups, duck squats, squat pulses, horse stance, eagle squats, grand pli, surfer
squats, squat jacks, russian kicks with squat jumps, chinese squats, squat hold,Y squats, side to
side shuffle, squat shuffle, hopskotch...
Predominante de cadera: lunges, bulgarian split squats, clock lunges, curtsy lunges, side
lunges, lunge pulses, walking lunges, diagonal lunges, switch lunge, crossover lunges, prisoner
lungesl TD lunges, reverse lunges, shrimp squats, airborne lunge, single leg deadlift, good
morning, hip thrust, hip extensions, single leg glute ham raises, nordic hamstring curl, donkey
kicks, russian kicks, inner thigh lifts, outer thigh lifts ...
Gemelos: calf raises, donkey calf raises, toe walks, seated calf raises, squatting calf
raises, reverse calf raises, bent knee calf raises, plie squat calf raises...
Core (abdomen): hanging knee raises, hanging leg raises, one arm hanging leg raises, hanging sit
ups, ab crunch shredder dips, hanging ab kick outs, skin the cat, dragon flags, dragon flags with
scissors, l-sit, v-sit, manna, human flags, human flag push ups, human flag bicycles, barbell
rollout, standing barbell rollout, one arm evil wheel , elbow plank, side plank, plank get ups,
top of push up plank, plank jacks, plank rocks, side plank toe touches, side plank knee to elbow,
Tom Cruise plank, plank walks, plank leg raises, plank lateral jumps, plank thrusters, one leg
plank, one arm plank, wall plank, sit ups, v sit ups, single leg crunch, side oblique crunch,
butterfly sit ups, scissor kicks, frog kicks, feet up crunch, sky reachers, reverse crunch,
extended reverse crunch, hip raisers, leg and hip raisers, straddle rowers, feet stacked crunch,
cross crunch, crossed reverse crunch, butterfly crunch, rowers, throwdowns, leg raises,
crunches, floor oblique crunches,
...
Core (lumbares): hyperextensions, superman hyperextensions, reverse hyperextensions, bird
dog, cat dog, swan dive, waiter's bow...
Puentes: back bridge, short bridges, elevated bridges, bridge walk downs, bridge walk ups,
reverse plank ...

Rotacin de core: hanging windshield wipers, russian twist, side to side hanging knee raises,
bicycles, T plank, plank bicycles, oblique core crunch, side oblique leg raises, lownmower
extension, plank hip twisters, plank toe taps, rotating mountain climbers, SCREACH, bodyweight
chops, bicycles pausers, flying human flag oblique crunches ...
Pliomtricos: box jumps, single leg box jumps, vertical jumps, horizontal jumps, lateral jumps,
tuck jumps, knee jumps, jump squats, jumping lunges, power skips, ninja tuck jumps, 180
jumps, ...
Explosividad: sprints, hill sprints, stair climbing...
Cardio: jogging,reverse running jump rope, burpees, single leg burpees, burpee back
tuck inverted burpees, burpees over the bar, burpees box jumps, mountain climbers, x body
mountain climbers, jumping jacks, high knees, butt kicks, star jumps, skaters, side to side hops,
split shuffle, star shuffle, crab kicks, karaoke, hurdles, front kicks, low squat in and out, low
squat foot switch, heismans, ski jumps, quick feet, , ...
Paseo de animales: bear crawls, inchworm, army crawls, crab crawls, spiderman crawls, lizard
crawls, alligator crawls, duck walks, cricket crawls, frog jumps, kangaroo hop, monkey
walks,shrimp crawls, leopard crawls , dragon crawls, seal walks, gorilla run, panther walks,
scorpion crawls, ape walks, baby crawls, table top crawls, plank crawls, slider crawls, power
wheel crawls...
Cuello: front neck plank, neck plank between chairs (iron bridge), wrestler's bridge, reverse
bridge neck plank...
Muecas: finger rolls, single grip reversals, plank wrist rolls, plank opposite wrist rolls, finger
push ups, knuckle push ups, fingertip push ups, thumb full body suspension...