Bodyweight exercises
Simple movements, explained properly. Learn the form, avoid the common mistakes, then train.
Sitting all day? Start with the Posture & Chest drills — they open a tight chest and wake up your upper back.
Push-ups
The classic upper-body builder. All you need is the floor.
Squats
The foundation of lower-body strength and everyday movement.
Plank
A quiet, isometric hold that builds a solid, stable core.
Lunges
Single-leg work that builds balance and evens out left–right strength.
Mountain climbers
A fast core-and-cardio move that raises the heart rate quickly.
Jumping jacks
A simple full-body warm-up and conditioning staple.
Wall slides
Retrains your shoulders and upper back to sit tall instead of rounding forward.
Doorway chest stretch
Opens a tight chest from hours of sitting or hunching over a screen.
Scapular squeezes
Wakes up the mid-back muscles that hold your shoulders back.
Thoracic extension
Restores the upper-back mobility that a rounded posture slowly takes away.
Table rows
The pulling exercise this app was missing. You'll need a sturdy table (or two chairs and a broom handle) — this is the one move here that isn't fully equipment-free.
Glute bridges
A hip-hinge move that wakes up glutes left dormant by hours of sitting.
Side plank
A sideways hold that trains the core in a direction the plank doesn't reach.
Dead bug
A slow, controlled core drill done lying down, alternating one arm and the opposite leg at a time.
Pike push-ups
A push-up variation that shifts the load onto your shoulders instead of your chest.
BRAVEREP does not replace advice from a doctor or physiotherapist. Stop if you feel pain and check with a professional.