Here a simple but effective strength bodyweight circuit you can do from the comfort of your home. Perform the below exercises 3-4 times. To get the most out each exercise, you want to ensure you are going to near failure with each exercise.
If you find any of the bodyweight exercises to easy, try using advance-training methods like Time Under Tension (doing the exercise slower), Pause-Reps (pause at the top/bottom of a movement), 1+1/4 or 1+1/2 Reps (do one full rep and then followed by a pulse or half of the full exercise), Pulses (doing a smaller range of motion on the hardest part of the exercise).
Download this Home Workout Bodyweight Circuit.
Instruction: Lying face up, bring your knees in so that they are pointing towards the ceiling and ensure your feet are planted flat on the floor. Lift your hips off the floor, extending until your hips are inline with your knees and shoulders and then bring your hips back down.
Too Easy? Progress these by pausing at the top, using a slowing down the tempo or try doing this with one leg.
Instruction: Start from a high plank position, with your hand slightly wider than shoulder-width apart and elbows at 45-degree angle to your body. Engage your core, lower your chest until it near the ground than push back up. Modify by starting from your knees
Too Hard? If these are to hard you can try INCLINE PUSH-UPS by positioning your hands on a raised platform (chair/coffee table/bed) or MODIFIED PUSH-UP from your knees
Too Easy? Progress stopping and resetting at the bottom (DEAD STOP PUSH-UPS) or try DECLINE PUSH-UPS have you feet position higher (chair/coffee table/bed).
Instruction: Stand with your legs shoulder width apart. Keeping your chest upright, squat down until your thighs are parallel to the floor and come back up. Ensure that your feet are flat on the floor and that your elbows are in line with your thighs.
Too Hard? Regress this exercise by squat to a box or chair.
Too Easy? Progress by elevating your heels or using any of the advanced training methods previously mentioned (Time Under Tension, Pause-Reps, 1+1/4 or 1+1/2 Reps, Pulses)
Instruction: Lie facing up with you arm pointing towards the ceiling. Bring your legs up so that your knees are bent at 90-degree angle. Lower one arm and the opposite leg down at the same time whilst keep your back flat against the floor. Then return to the start position. Alternate the arm/leg and repeat.
Too Hard? Regress this exercise by holding the Dead Bug position for 30 seconds to a minute instead
Instruction: Sit on the edge of a chair or sofa with your knees bent at 90-degree angle. Position your hands on the edge of the chair to anchor your body. Move your torso off the chair and lower your bottom towards the ground then push your body back up to the starting position
Too Hard? Easiest ways to do this is with bent knees
Too Easy? Progress by performing with straight legs, elevating one or both legs
Instruction: Lying face up, bring your knees in so that they are pointing towards the ceiling and ensure your feet are planted flat on the floor. Walk your feet out until they are fully extended then walk your feet back to the starting position.
Too Easy? Alternate your arm position to vary the level of difficulty; arm/elbows out wide, arms tight to body or arms completely off the ground.
STANDING OBLIQUE CRUNCH
Instruction: Standing upright, place your hands on your head so that your elbows are out to the side. Bring you right knee up to your right elbow; crunching in at your core.
Too Easy? Perform faster jumping reps will progress this move and add element of cardio!