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Upper and Lower Body Workouts
Equipment needed: Gymnastic Rings/Pull-up bar and resistance bands. *Available on lazada.

Upper Body Workout:

Spoiler: Exercises

Requires rings

1. Ring Chin Ups - 4 sets / 10 reps / 2-3 minute rest between sets. Primarily works the the back/lats - shoulders - biceps. For more lower trap / less bicep involvement use the overhand pull-up grip.
2. Ring Dips - 4 sets / 10 reps / 2-3 minute rest. Triceps - delts - lower chest.
3. Ring Rows - 4 sets / 10 reps / 2-3 minute rest. Lats - rhomboids - traps - biceps
4. Ring Close Grip Pushups - 4 sets / 10 reps / 2-3 minute rest. Chest - triceps.
5. Ring Front Raise and Reverse Flies - 3 sets / 10 reps / 1-2 minute rest (Combination set - I do 1 rep front raise immediately followed by 1 rep reverse fly, 20 total reps per set.) Front and rear delts - rhomboids.
6. *Ring bicep curl - 3 sets / 10 reps / 1 minute rest. Biceps
7. *Ring tricep extensions - 3 sets / 10 reps / 1 minute rest. Triceps

*6 and 7 are a "super set"; complete one exercise, rest 1 minute, complete next exercise, rest 1 minute, go back to the first exercise, repeat.

All of these exercises can be made easier or harder by lowering the percentage of the bodyweight you are using (usually by changing your angle to the ground with rings or by using bands to help you up) or by adding weight (weight belt or loaded backpack).

Rings/pull-up bar exercises can also be replaced with resistance band variation of these exercises if bodyweight is too much.

You can also just do pushups from the ground. Rows, raises, curls and extensions can be done using something heavy. I just prefer the rings because I have them, they simplify my setup, and don't require me to pull out (and then clean) a mat.

Lower Body Workout:

Spoiler: Exercises

Admittedly, I don't have a good home lower body workout. This is mostly my gf's exercises, though I have adjusted to not be so glute dominant. I have yet to find a good alternative to deadlifts, my favorite lift. You can do good mornings, Romanian Deadlifts and glute ham raises to get the same hypertrophic effect but no single exercise can replace barbell deadlift. Banded deadlifts just don't cut it for me. Lower body bodyweight workouts suck just suck.

1. Bodyweight/Banded/Backpack/SO Squats - 4 sets / 10-15 reps / 2-3 minute rest between sets. Quads - Back - Glutes.
2. Sumo Deadlift With Bands - 4 sets / 10-15 reps / 2-3 minute rest. Entire posterior chain.
3. Single Leg Glute Bridge - 4 sets / 10-15 reps / 2 minute rest. Glutes - hamstrings
4. Bulgarian Split Squats - 4 sets /10-15 reps / 1 minute rest between each leg. Quads - Glutes (The further out your front leg is from your center of gravity the more glutes are involved, the closer it is the more quads are used.) Note: careful with these, they take balance and coordination and they will have you hating life for the next 3-7 days if you overdo it. Do not start these with anything more than bodyweight. I apologize in advance. Can be substituted with walking lunges if coordination is an issue.
5. Glute Kickbacks - 4 sets / 10 -15 reps / 30 second rest between each leg. Glutes
6. Thigh Abductor (Seated or lying if you have bands, standing if you don't) 4 sets / 10-15 reps / 30 second rest between each leg. Glutes - TFL
7. Rear Lunge - 4 sets / 10-15 reps / 60 second rest between each leg. Hamstrings - quads - glutes - hamstrings.
8. Single Leg Calf Raises (on ledge/stairs) - 4 sets / 15-20 reps / 30 second rest between each leg. Calf muscles

Resistance bands or a loaded backpack can be used with most these to progress.

These two workouts will get the job done in a pinch and should build muscle for beginners and intermediate if each set is taken near failure (2-3 reps shy of failure is best for muscle growth and recovery time). The upper and lower body workouts should be done twice per week each for beginners, maybe 3 times per week for intermediate.

YouTube can show you the proper form for all these exercises.

Running out of characters so here is a video for a no equipment home workout:

Doesn't look fun. I hate tabata/HIIT workouts.

 

Some may have noticed that I have not posted too much last 3 weeks. Building an awesome Gazebo that consists of 60 14ft hardwood 2x4 and has a seating couch for 5, A 6 sided Hexagon table around a large Talisay tree with also a foods table (12ft long), 2 drink and food tables, nippa roof, a barbecue table with fire walls, hardwood shelving for foods and drinks along all 4 railings, and incased with all bamboo cuttings for walls with designs and floors. All is termite proofed and lacquered , 2 native bamboo chairs and a Barbecue pit outside of it along with a swing that the rope stretches 25 foot high. I took images of the build and will post them with-in the week. I have one of my trusted farm-hands that is working also with me, but basically I am working 8am to 5pm to get this done. I went to a technical High School and studied wood working for 4 years. Forty-two years later I am applying what I have learned. Gazebo measures 18ft x 12.5ft. The humor of it all (as humor is important to me) is that those that have seen it have asked how many Carpenters have I hired. I respond by saying. (None!....... Only one farm hand that's a good listener) Check back for images as they are coming with-in days. On an added note...... My Asawa bought me a set of Golf Clubs for some strange reason for an early B-Day gift (new Hobby I guess) and I promptly went out to the front road and took a driver and am proud note that I drove a pile of diseased Dog Crap about 85 yards down the road....... @awesome. Cheers!