I'm Lisa Thiel, and I'm going to talk to you about how to gain strength and a little muscle with no weight. So often you think that you need a lot of fancy equipment, barbells, dumbbells and a gym space to put on muscle and to gain strength. That's just not true. You have your entire body waiting to be utilized to get strong. We're going to go through a couple movements to work on today but no matter what you do, make sure that you keep the reps low and the sets high. So four to six repetitions of each exercise, full recovery, do that five to seven times. Bodyweight squats are a great way to get strong and add a little muscle without any weights. To get set up, simply get your feet right underneath your hips, possibly a little wider so you are comfortable, point your toes slightly outward and then we're going to sit back, bring our hips back, weight in your heels until you are just below the knee crease and then extend fully. You're going to feel this in your quads and in your glutes in the back of your leg. So with no external weights I can use my 100+ pounds that I have right here as my bodyweight to strengthen my shoulders and my core with something called the plank. So get into position. You've got your hands right underneath your shoulders, your fingers pointing forward, your eyes are going to be towards the ground and your hips are held high. I'm going to tighten my core, tighten my back, make sure my shoulders are stable and hang out here for 20 to 30 seconds at a time. If you can go longer, do it.