For me, skipping workouts is not an option. I am always looking for new and exciting ways to get a high energy, calorie-blasting workout. I try different bodyweight workouts and I mix up my workouts by doing them at home and going outside.
For running, I do a combination of sprinting, walking, and jogging.
For your back, you can use a towel and sitting with your knees bent and with the soles of your feet pressed against the soles of a partner, each person grabs a towel from opposite ends. As you pull the towel into your abdomen (approximating a seated row), the other person resists enough to provide a steady even movement. You can also do various styles of push ups.
For your thighs, squats, lunges, and leg lifts are practically the best with no equipment. Aim for 50 or do a timed workout seeing how much you can do in 1 minute or 3 minutes, etc.
For your calves, calf raises can be done anywhere. Stand barefoot with the balls of your feet on the edge of a step. Holding a rail for balance, rise up and down as far as possible on the balls of your feet. This exercise can also be performed on a flat surface, focusing on the contraction and relying on the strength of your feet and calves for balance. Aim for 30 reps.
For the chest, push-ups can be done anywhere. You can also do chest flies or bench presses.
For the shoulders, front/side/rear lateral raises can be done. If you don’t have weights use filled water bottles or something with a good amount of weight in the house.
For triceps and biceps, you can do dips and bicep curls. It is quite simple. 3 sets of 15-20 reps.
For the abs, do various types of core work. Planks work every muscle. Regular crunches target the upper abdomen, reverse crunches focus more on the lower abdomen, and twisting crunches work the front abs in conjunction with the obliques. Balancing core work is better or Pilates core workouts.
These are for those who do not have weights, starting out for the first time, or start out again. For me, I try working on agility and natural movement exercise to enhance my overall performance and overall performance as an athlete. In another post I will talk about multi-vitimins and protein shakes.