Pushups: An essential bodyweight exercise for 30-year-old males is the pushup. To strengthen and stabilize the upper body, it targets the chest, core, shoulders, and triceps.
Pull-ups: Pull-ups are a tough but very effective way to work out your arms, shoulders, and back.
Squats: To improve lower-body strength, mobility, and functional fitness, this core exercise targets the quads, hamstrings, and glutes.
Reverse Lunges: Reverse lunges work the quads, hamstrings, and glutes while developing balance, stability, and single-leg strength.
Glute Bridges: The hips, glutes, and muscles in your lower back are the main muscles that the glute bridge works.
Planks: Planks are a popular bodyweight exercise for good reason. They strengthen the core and posture by engaging the back, shoulders, and abdominals.
Quadruped Hold + Shoulder Tap: The core and stabilizer muscles are worked with the quadruped hold and shoulder taps.