Lack of access to exercise machines and free weights can put you at a slight disadvantage when it comes to working out. If this is the case for you, perform bodyweight exercises, which require no added resistance. They are convenient and beneficial because they can be performed just about anywhere without any equipment. Bodyweight exercises allow you to work most of your major muscle groups.
Pushup
A pushup is a compound bodyweight exercise that targets the pectorals, deltoids and triceps. Compound exercises work more than one muscle at a time, which boosts both strength and size. The pecs are in the chest, the delts are on the shoulders and the triceps are on the back of the upper arms. Begin a pushup from a face-down position on the floor with your hands slightly wider than shoulder-width apart and feet together. Steadily push yourself up until your arms are fully extended and your hips to form a straight line from your shoulders to heels. Slowly lower yourself by bending your elbows and stop when your chest is close to the floor. If you struggle with pushups, perform them with your knees on the floor.
Dips
Dips use the weight of the body and are performed with the help of a sturdy chair. Sit on the chair with your hands wrapped under the front of the seat. Extend your feet out in front of your body and bend your knees. Carefully slide your butt off the chair and fully extend your arms. Lower yourself in front of the chair by bending your elbows and stop when your upper arms parallel the floor. Steadily push yourself back up and repeat. This exercise primarily works the triceps, but the upper pecs get recruitment as well.
Pullups
Pullups work the back, upper chest, arms and shoulders without the use of weights. You do need a pullup bar; use a deck overhang, sturdy tree branch or open ceiling truss in a garage if you don't have a bar. Grasp the bar with a shoulder-width, overhand grip and let your legs hang straight down. Keeping your abs tight and lower body still, pull yourself up as high as possible by bending your elbows. Hold this top position for a second, slowly lower yourself until your arms are fully extended and repeat. To place more emphasis on your biceps, perform chinups with your palms facing your body.
Squat
A squat is a lower body exercise that works the glutes, quadriceps and hamstrings. Start with your feet spaced slightly wider than shoulder-width apart. Place your hands on your hips or let them hang at your sides. Slowly lower yourself by bending your knees and stop when your thighs parallel the floor. Rise back up in a steady motion and repeat. For a variation, position your feet in a wide stance with your toes turned out at an angle. This is called and plie squat and it places more emphasis on your inner thighs and glutes.
Curlup
A curlup works the abs from a face-up position on the floor. Bend your knees, place your feet flat on the floor and cross your arms over your chest. Steadily lift your head and shoulders forward in a curling motion and squeeze your abs forcefully. Slowly lower yourself and repeat.
