You can do these without equipment
A1 Squat Exercises:
Split Squats Body
Squats
A2 Pull Exercises:
Bent Arm Press downs
Prone Arm Clocks
B1 Hamstring or Bend Exercises:
1 Leg Deadlifts
Hamstring Curls
B2 Push Exercises:
Incline Pushups
Flat Pushups
C1 Core Exercises:
Dying Bugs McGill
Sit-ups
D1 Cardio Exercises:
Cardio Walking, Running, Jumping, Cross Jacks
WORKOUT TEMPLATE
A1 Squat Exercise
3 Sets, 6-15 Reps, Rest for 45 sec.
A2 Pull Exercise
3 Sets, 6-15 Reps, Rest for 45 sec.
B1 Hamstring or Bend
3 Sets, 6-15 Reps, Rest for 45 sec.
B2 Push Exercise
3 Sets, 6-15 Reps, Rest for 45 sec.
C1 Core Exercise
3 Sets, 6-15 Reps, Rest for 60 sec.
D1 Cardio Exercise
3-10 Sets, 30 Reps, Rest for 60 sec.
Provided by Steve Gronick – Body Transformation and Pain Relief Expert.