Strength training doesn’t always require expensive equipment.
Satisfying results can be obtained at home using only your bodyweight. The exercises I have listed range from beginner to an advanced level.
When performed correctly with good technique will develop core body strength and coordination. Sets and repetitions should be kept to a minimum; focus should be on the quality and form of technique ensuring maximum muscular tension.
When performing the advanced exercises, singles should be performed until a full repetition can be maintained proceed to increase reps accordingly.
Legs
1 Leg Squat
1 Leg Deadlift
Single leg calf raise
Tension Squats
Bench Squats
Upper Body
Push-ups- Standard, Advanced
1 Arm Push-ups
Tiger Push-ups
Tension Push-ups
Handstand Push-ups
Chin-ups- Sternum, Commando, Normal grip
Pull-ups- Close, Medium, Normal grip
Prone Bracing-levels 1-5
Power Crunches
Prone Extensions
V-sit
Neck
Neck Rolls- Forward & Reverse
Plasmoides and Sternocleidomastoid tensions
Half and full bridge