Squats: Air, side step, sumo, leap, and weighted squats are all options. Holding a large detergent bottle with the lid on tight might provide resistance to your squats.
Lunges: Front, rear, and side-to-side lunges work the main lower body muscles. Increase your heart rate with jump lunges for advanced moves.
Glute Bridge: This bodyweight exercise warms up the glutes and other muscles before adding range of motion or weights. Use resistance bands to improve a glute bridge and engage your core.
Step Ups: This technique improves balance, stability, and strength. Weights or detergent bottles on either side of the body add resistance.
Deadlifts: Perfect this action with your bodyweight, then add weight for glute-activating resistance. Use timing to change things up: lower on a leisurely three-count, then tighten the glutes as you stand up on a one-count.
Wall Sits: Turoff believes this good, easy exercise engages glutes, hamstrings, and quads. The 1:1 method involves working for 30 seconds, resting for 30, then repeating 3-4 times till you feel the burn.
Pushups: Push-ups train practically every muscle and focus on upper body and core strength. Changing to knees or doing them against a countertop will help if you can't do a conventional one.
Dips: "Couches and chairs are a great alternative to a bench and allow for a ton of different movements," he explains. This is ideal for tricep dips.
Planks: Planks, the best core workout, benefit the whole body and demand a lot of core stabilization. Start with forearm planks and increase strength with side planks.