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 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. Ring Dips - 4 sets / 10 reps / 2-3 minute rest. Triceps - delts - lower chest. Ring Rows - 4 sets / 10 reps / 2-3 minute rest. Lats - rhomboids - traps - biceps Ring Close Grip Pushups - 4 sets / 10 reps / 2-3 minute rest. Chest - triceps. 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. *Ring bicep curl - 3 sets / 10 reps / 1 minute rest. Biceps *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. Bodyweight/Banded/Backpack/SO Squats - 4 sets / 10-15 reps / 2-3 minute rest between sets. Quads - Back - Glutes. Sumo Deadlift With Bands - 4 sets / 10-15 reps / 2-3 minute rest. Entire posterior chain. Single Leg Glute Bridge - 4 sets / 10-15 reps / 2 minute rest. Glutes - hamstrings 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. Glute Kickbacks - 4 sets / 10 -15 reps / 30 second rest between each leg. Glutes 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 Rear Lunge - 4 sets / 10-15 reps / 60 second rest between each leg. Hamstrings - quads - glutes - hamstrings. 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.