See every rep from every angle
Stop guessing if your form is right. Our free 3D trainer animates 45 bodyweight exercises you can rotate, zoom and pause, so you can master every movement and train with confidence at home.
Proper form, finally made visible
Effective training is not about how much you do but how well you move. Good form works the right muscles and protects your joints.
Look from any angle
Orbit around the trainer, zoom in on knees, hips or shoulders and see details a flat video never shows.
Pause & scrub
Freeze any moment and drag through the movement frame by frame to understand each phase of the rep.
Build a timed workout
Chain moves together with work and rest timers, follow along with the trainer and share your workout as a link.
45 moves for every muscle group
Every exercise comes with a 3D animation, step-by-step instructions, target muscles and the most common mistakes to avoid.
What do you want to train?
Tap one or more muscles on the body
Lower Body & Glutes
Bodyweight leg and glute exercises to build strength, shape and stability.
Squats
Squats train the quads, hamstrings, glutes, and core, building lower body strength, stability, and muscle tone.
Reverse lunges
Reverse Lunges primarily target the quadriceps, hamstrings, glutes, and calves, while also engaging the core and promoting stability.
Hydrant (right leg)
Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.
Hydrant (left leg)
Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.
Inner thigh lifts (right leg)
Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.
Inner thigh lifts (left leg)
Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.
Hip Bridge
Hip Bridge primarily trains the gluteus maximus (butt muscles), hamstrings, and lower back muscles, while also engaging the core and stabilizing muscles.
Sumo Squats
Sumo squats use a wide stance with toes turned out to target the inner thighs and glutes alongside the quads.
Forward Lunges
Forward lunges step into a split stance to strengthen the quads and glutes one leg at a time while improving balance.
Side Lunges
Side lunges step out laterally to strengthen the glutes, quads and inner thighs while improving hip mobility.
Calf Raises
Calf raises lift the heels off the floor to strengthen the calves, ankles and improve balance.
Standing Side Leg Raises
Standing side leg raises lift each leg out to the side to strengthen the outer hips and glutes and improve balance.
Single-Leg Deadlift
The single-leg deadlift hinges at the hip on one leg to strengthen the hamstrings and glutes and challenge balance.
Donkey Kicks
Donkey kicks press one bent leg toward the ceiling from all fours to isolate and tone the glutes.
Core & Abs
Ab and core exercises for a strong midsection, better posture and a healthy back.
Leg raises
Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.
Opposite Arm to Leg Crunch
Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.
V-ups
V-ups primarily target the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques, while also engaging the hip flexors and lower back to a lesser extent.
Plank
The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.
Side plank
Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.
Bicycle crunch
Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.
Bent over twist
Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.
Crunches
Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.
Sit-Ups
Sit-ups raise the whole torso from lying to sitting, working the abs and hip flexors through a full range of motion.
Russian Twists
Russian twists rotate the torso side to side from a seated V position to strengthen the obliques and core.
Flutter Kicks
Flutter kicks alternate small leg lifts while lying on your back to target the lower abs and hip flexors.
Dead Bug
The dead bug extends the opposite arm and leg while lying on your back, training deep core stability.
Bird Dog
The bird dog reaches the opposite arm and leg from all fours to build core stability, balance and a healthy back.
Reverse Crunches
Reverse crunches curl the hips off the floor toward the chest to target the lower part of the abs.
Plank Shoulder Taps
Plank shoulder taps lift one hand at a time from a high plank, challenging core anti-rotation and shoulder stability.
Upper Body & Back
Push-up variations and back exercises for the chest, shoulders, arms and spine.
Push ups
Push-ups primarily target the chest muscles (pectoralis major), shoulders (deltoids), and triceps, while also engaging the core, back, and arm muscles for stability and support.
Knee Push-Ups
Knee push-ups are a beginner-friendly push-up variation that builds chest, shoulder and triceps strength.
Pike Push-Ups
Pike push-ups lower the head toward the floor from an inverted V to build shoulder strength without weights.
Superman
The superman lifts the arms, chest and legs off the floor while lying face down to strengthen the lower back and glutes.
Cardio & HIIT
High-energy moves to raise your heart rate, burn calories and build endurance.
Jumping Jacks
Jumping jacks are a full-body cardio move that raises your heart rate, warms up the muscles and improves coordination.
High Knees
High knees are a running-in-place drill that builds cardio endurance, hip flexor strength and fast footwork.
Butt Kicks
Butt kicks are a light running drill that warms up the hamstrings and raises your heart rate in a small space.
Squat Jumps
Squat jumps add an explosive jump to the classic squat, building leg power, strength and conditioning.
Burpees
Burpees combine a squat, plank and jump into one full-body move that builds strength and serious cardio endurance.
Skaters
Skaters are side-to-side bounds that build lateral power, balance and cardio while working the glutes and thighs.
Mountain Climbers
Mountain climbers drive the knees toward the chest from a plank, training the core, shoulders and cardio at once.
Shadow Boxing
Shadow boxing throws jab and cross punches in a fighting stance, building cardio, shoulder endurance and coordination.
Mobility & Stretching
Warm-up and stretching moves to loosen joints and improve flexibility.
Arm Circles
Arm circles rotate straight arms in small circles to warm up the shoulders and build shoulder endurance.
Standing Side Bends
Standing side bends reach one arm overhead and lean sideways to stretch and strengthen the obliques.
Standing Toe Touches
Standing toe touches reach from overhead down to the toes to stretch the hamstrings and lower back.
Cobra Stretch
The cobra stretch presses the chest up from the floor to stretch the abs and hip flexors and mobilise the spine.
Questions you might have
Is bodyweight training effective for building muscle?
Yes. By applying progressive overload (more reps, more sets, slower tempo or harder variations), bodyweight training builds real strength and muscle tone without any equipment.
How do I know my form is correct without a personal trainer?
Videos only show one angle. The 3D trainer lets you rotate, zoom and pause every exercise, so you can study the movement from any perspective and compare it with your own form.
Can I build a full workout program with these exercises?
Yes. The library covers lower body, core, upper body, cardio and mobility moves. Pick moves in the workout builder, set work and rest times, and share the link with friends.
How often should I train for the best results?
Beginners do well with 2-4 sessions per week. Consistency matters more than intensity, and you should allow at least one rest day between hard full-body sessions.
Do I need to warm up before these exercises?
Yes. Spend 5-10 minutes on light cardio and dynamic moves such as jumping jacks, arm circles and butt kicks to prepare your muscles and joints.
Is Workout Show free?
Yes. The 3D trainer, the exercise guides and the workout builder are free to use in your browser, with no account or app download required.
Ready to move?
Open the trainer, pick a move and follow along, or build a timed workout from the whole library.