Push-Ups:Variations: Standard, Wide, Diamond, and Decline. Benefits: Builds upper body strength, focusing on the chest, shoulders, and triceps.
Pull-Ups or Chin-Ups:Equipment Needed: A pull-up bar. Benefits: Targets the back, biceps, and forearms. If you don’t have a pull-up bar, you can use resistance bands to perform similar movements.
Squats:Variations: Bodyweight squats, Jump squats, Single-leg squats (Pistol squats). Benefits: Strengthens the legs and core, focusing on the thighs, hips, buttocks, quads, and hamstrings.
Plank:Variations: Forearm plank, Side plank, Plank with leg lift. Benefits: Strengthens the core, shoulders, and hips.
Lunges:Variations: Forward lunges, Reverse lunges, Walking lunges. Benefits: Builds leg and core strength, focusing on the thighs and buttocks.
Dips:Equipment Needed: A sturdy chair or bench. Benefits: Targets the triceps, shoulders, and chest.
Deadlifts:Equipment Needed: If you don’t have weights, you can use heavy books, water jugs, or DIY sandbags. Benefits: Works the lower back, glutes, hamstrings, and core.
Resistance Band Exercises:Variations: Bicep curls, Tricep extensions, Chest press, Rows. Benefits: Enhances strength by providing resistance. Resistance bands are versatile and can be used to target almost every muscle group.