There are no weights, and no real machines around. Your only option for a workout is calisthenics.What is the best calisthenics routine to improve strength and physique? What kind of methods can be followed to get the best out of a calisthenics workout?
Exercises Chest:Push ups This is a good exercise to build your upper body with. It works your pectorals, triceps, and anterior deltoid. For this exercise work up to high rep range and then add weight.
Say someone could only do 12 body weight push-ups, well then they shouldn't add weight and work on getting the rep ranges up. Then start to add weight gradually with some standing next to you pushing down on your back (lightly or hard depending on strength).
Chest Dip This is another good exercise to develop and strengthen the pectorals, triceps and anterior deltoids. Most people will not have any equipment as seen in the demonstration above.
You can easily use two couches put together or two chairs together. Be creative with whatever you have, and make sure you are safe doing it. A bad setup can lead to instant injury, so be careful with how you set this up.
Incline Push ups I don't have a movie to show you how to perform this, but I will explain it the best I can so you can understand. Perform a regular push up and then elevate your feet with a bench, bed, chair, etc. This will target more of the upper pectorals and developing those.
Exercises Back:Chin-ups This is one of the best mass builders for the back. It develops the lats well, more so than most exercises, and can really build a nice back. Find a place were you can do these safely that is sturdy. If you can do these for a high amount of rep ranges then get someone to push down on your shoulders standing on a chair.
Underhand Chin-ups This is the same exercise just with a different grip. Most feel more comfortable doing the underhand grip. You will be able to lift more when you do these, so use resistance if needed.
Hyperextensions This exercise is good to strengthen the lower back. Another way to perform this exercise is on the edge of a bed or chair with someone holding your feet so you're solid in place and won't fall. Make sure you do this exercise safely; injury can happen if you fall.
Exercises Thighs:Squats Now for this exercise you don't need to do weight. Go all the way deep and back up and when you need resistance, get a friend or someone to hold your shoulders and apply pressure downward. This is great for developing the quadriceps.
Sissy Squats This is another great exercise to develop the quadriceps. Be careful with this exercise and grab a hold of a sturdy structure to help support you through the movement. Most of the time you won't need this weighted, but if you do have a friend apply pressure to your shoulders.
Lunges This is a good exercise for developing the quadriceps. Just focus on getting low on this exercise and high repetition sets. It is hard to add weight, unless you want someone to sit on your shoulders.
Split Single Leg Squats This exercise is good without weight, great developer of the quadriceps. It is one of my favorites. You can put your leg up on a chair, step and anything you can find that is sturdy and safe.
Glute-Ham Raise This exercise is really good for developing the hamstrings. You will need someone strong to support you on this exercise, basically like a hyperextension, but you curl your leg when you go up.
Straight-Leg Deadlift This exercise is a little more difficult. You will probably need to add some resistance with it when performing it. Always keep your lower back straight through this whole movement. Apply pressure to the shoulders and do it safely.
Exercises DeltoidsUpside-down Shoulder Press Stand up against a wall and do a handstand, have someone spot you when you do this. Then bend your arms to a 90º angle or until your head touches the ground.
Exercises Biceps:Chin-ups This hits the biceps as well, good mass builder that some don't realize.
Exercise Triceps:Bench Dips Basic exercise that builds the triceps. Good for mass and strength. Set-up two chairs and do dips, add resistance to shoulders if needed.
Crunches Just a basic crunch is all you need to work your abdominals.
Exercise Calves:Calf Raises Do calf raises on a step or block that is sturdy.