The exercises

Just about every exercise you can do in a gym you can do at home.Exercises that don't require equipment include squats, chair dips, pushups, pullups, plank, lunges, burpees, and step-ups. Containers can be used for strength training.

Muscles can be built by performing a high number of reps...

1. Jumping jacks;
2. Wall sit;
3. Push-up;
4. Abdominal crunch;
5. Step-up onto a chair;
6. Squat;
7. Triceps dip on a chair;
8. Plank;
9. High knees running in place;
10. Lunge;
11. Push-up and rotation;
12. Side plank.

Muscle areas activated: triceps, delts, pecs, upper back.
Box dips can be performed almost everywhere where there is an elevated surface (a chair, a sofa, a low wall, etc.): Rest your legs in front of you as you do your dips and concentrate on slow negative movement (as you go down) ...