Dumbbells, barbells and weight machines make valuable resistance tools when you are trying to get into shape. When you do not have access to these devices, however, calisthenic exercises are effective options. Given the right exercises, you can make adequate progress and target all of your major muscle groups through calisthenics -- which use your own bodyweight.
Jumping Jacks
Jumping jacks function as cardiovascular exercises while also targeting the hips, legs, glutes and shoulders. Begin in a standing position with your feet together and arms resting at your sides. Quickly hop into the air as you swing your arms overhead and legs into a wide stance. As you land, clap your hands together. Immediately hop back up, move your limbs back to the starting position and repeat. For a more challenging variation, perform star jumps. Lower yourself into a squat with your hands in front of your shins, then jump off the ground forcefully and move your arms and legs into an "X" shape. Quickly move your limbs back in, land on the balls of your feet and repeat.
Pushups
Pushups work the chest, triceps and shoulders in one motion, and are popular calisthenic exercises. Start in a plank position with your hands shoulder-width apart on the floor, feet together, arms extended and back straight. Keeping your abs tight, lower yourself down by bending your elbows and stop when your chest is right above the floor. Steadily push yourself back up and repeat. For a fast-paced variation, push yourself off the floor explosively and clap your hands together in the air.
Pullups
Pullups work the back, biceps, upper chest and trapezius muscles all at the same time. Grasp a pullup bar with an overhand, shoulder-width grip and let your legs hang straight down. Steadily pull yourself up as high as possible by bending your elbows. The goal is to get your chin higher than the bar. Hold the top position for a second, slowly lower yourself down until your arms are fully extended and repeat. If you do not have access to a pullup bar, use a sturdy tree branch, open floor beam or overhang on a deck.
Bicycle Crunches
Bicycle crunches work the lower and upper abs, as well as the obliques which run down the sides of the stomach. Begin in a face-up position on the floor with your legs lifted, knees bent and hands on the sides of your head. Steadily lift your head and shoulders off the floor and move your opposite arm and knee toward each other while extending the other leg out. Quickly twist the other direction to target your opposite side and continue to move back and forth.
Prisoner Squat
A prisoner squat works the glutes, quadriceps and hamstrings in the lower body. Stand with your feet spaced wider than shoulder-width apart and interlace your fingers behind your head. Slowly lower yourself down by bending your knees and stop when your thighs parallel the floor. Rise back up steadily and repeat. For a variation, alternate twisting to each side as you rise up.
