Pushups are in almost every bodyweight workout for a reason. Pushups are the best no-equipment exercise for chest, shoulders, triceps, and core.
If pushups are too easy, add weight to your back, elevate your feet, or do explosive pushups.
Squats rule the lower body if pushups rule the upper body. The squat is a movement, workout, and daily necessity.
Squats work your quadriceps, glutes, calves, hamstrings, and core. Hold weight or hop to improve difficulty.
Pull-ups are the best back and lat builder. Depending on your grip, they hit your arms and grip.
Tricep dips work your triceps, anterior deltoids, and pectorals. We recommend parallel bars or rings, but a bench or other steady item works too.
The plank works your transverse, rectus, and obliques. Instead of repetitions, this workout requires three 30-second holds.
Lunges work your quads, glutes, hamstrings, core, and balance and proprioception. Try walking lunges without resistance. Each lunge set requires 15 meters of space.
Side planks work your obliques and quadratus lumborum, which are spinal stabilizers that strengthen and define your core.