If you don't have access to dumbbells, barbells or weight machines, a chair and a towel make good tools for exercises. The most important factor is that you target as many muscle groups as possible and use proper lifting technique.
Step 1
Use the chair to do pushups for your upper body. Place your hands slightly wider than shoulder-width apart on the floor and place your feet together on the chair. Extend your arms and raise your hips to form a straight line from your shoulders to your heels. Keep your abs tight and lower yourself down by bending your elbows. Stop when your chest is close to the floor, push yourself back up and repeat. For a variation, place your knees on the chair and lower your head toward the floor. This places more emphasis on your back and arms.
Step 2
Execute a set of dips with the chair. These target the triceps, which are on the back of the upper arms. Sit on the edge of the chair with your hands wrapped underneath the front. Walk your feet forward as you slide your butt off the chair. Lower your body down in front of the chair by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up in a steady motion and repeat.
Step 3
Perform single leg squats with the chair to target your thighs and glutes. Stand in front of the chair with your hands near the handrails. Lift your right foot and extend your leg out in front of your body as you bend your left knee to lower your body down. Stop when your butt is right above the chair and then rise back up. Repeat for a set of reps and switch sides. Apply light pressure on the handrails if you need assistance getting up.
Step 4
Lie face-down on a towel on a smooth floor to do lat pulls. Position your body so the towel runs from your knees to your chest and lift your feet off the floor. Extend your arms straight out on front of your body and place your hands flat on the floor about shoulder-width apart. Pull your body forward and raise your arms in the air slightly. Stop when your hands are even with your chest, push yourself back to the starting point and repeat.
Step 5
Target your abs with a sweeping exercise. Lie face-up on a smooth floor with your legs together and heels resting on a towel. Move your arms out to your sides, flatten your hands on the floor and sweep your legs as far to your right as possible in an arcing motion. Move your legs back to center and then as far to your left as possible. Continue to move back and forth and focus on using your abs to do the movement.
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