Exercises that use body weight, like pull-ups and dips, are considered freestyle, but they still involve equipment. If you are in a remote area with nothing but your body, you can still get into shape. You just need to be a little creative. Use your arms, legs and trunk for resistance, and include as many joint movements as possible within your exercises.
Squat Thrust with Twist
The squat thrust with a twist works your glutes, thighs and obliques all at once. The obliques are the muscles on the sides of the stomach. While standing with your feet shoulder-width apart, raise your arms in front of your chest and clasp your hands. Slowly descend into a squat, twist your torso to your right then twist back to the center. Rise back up, lower yourself down and repeat to your left side. Alternate back and forth with each repetition. When doing these exercises, keep your back straight and try to get your thighs parallel to the floor when you lower yourself down.
Double Crunch
Double crunches work the upper and lower abs, and they are performed in a face-up position on the floor with your legs out straight. Place your hands on the sides of your head, then lift your torso and legs toward each other as you tuck your knees into your chest. Squeeze your abs forcefully, lower yourself back down and repeat. To increase the challenge, turn this exercise into a V-up by extending your arms over your head with your palms up. Move your torso and legs toward each and try to touch your hands to your toes while balancing on your buttocks. Slowly lower yourself down, and repeat.
Burpee
Burpees work your legs, shoulders, chest, arms, abs and back in one fluid motion. From a standing position, bend down and place your hands on the floor, kick your legs behind your body, and perform a push-up when your feet land. Quickly hop your feet forward, and jump in the air as high as you can while extending your arms above your head. To increase the challenge, alternate doing these on one foot, which also takes balance.
Superman
Supermans work your butt, hamstrings, shoulders, back and abs in one motion. They are performed from a face-down position on the floor with your legs together and arms extended in front of you. Carefully lift your arms and legs off the floor so you are balancing on your lower belly and pelvis. After holding for a full second, slowly lower yourself down, and repeat. For a variation, alternate raising your opposite arm and leg.
Reverse Push-Ups
Reverse push-ups are variations of the full wheel yoga pose. These strengthen your arms, legs, back, shoulders and chest. While lying on your back with your hands flat on the floor behind your shoulders, bend your knees and place your feet about hip-width apart. Your fingers should be facing your shoulders at this point. Carefully lift your hips and press down on the floor with your feet and hands to straighten your arms and legs. Lift up as high as you can, slowly lower your hips back down, and repeat. To do the full wheel pose, hold the midpoint of the exercise until you feel fatigued.
Deck Squat
A deck squat works your legs, abs and cardiovascular system all at the same time. While standing with your feet hip-width apart, lower yourself into a deep squat and place your butt on the floor. Keeping your body in a curled up position, roll backward and let your legs move over your head. Quickly roll forward with momentum, place your feet on the floor, and stand back up. Move your arms forward as you roll forward to increase your momentum.
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