Don’t have time to workout?
Don’t have any equipment or a gym membership?
Shut up about it already and just do something:
Push-ups – to modify a push-up, lean on a raised surface so that your shoulders are above your hips, but your body is still in a straight line. The higher the surface, the easier the push-ups will be. Look for tables, chairs, countertops, etc. for modifications.
Bodyweight Squats – stand with feet between hip and shoulder width apart. Push hips back and down like you were going to sit in a chair. Once you reach average chair height, return to standing. Feel free to raise your arms out in front of you for balance as you complete the movement.
Planks – Lie face down to start. Then lift your body up so that your weight is supported on your forearms and your toes, with your body as straight as possible. Brace your abdominals (hold them tight like if someone was going to hit you in the stomach) and squeeze your glutes (butt muscles). Do not let your lower back arch excessively. This should look like upper push-up position only with your arms bent and your forearms on the floor. Hold for time.
Do a few sets of each either in straight sets or in a circuit (if you don’t know what that means, ask) Don’t worry about the details. Work hard, that’s the only detail you should worry about.
Is it perfect? No.
Is it better than using lame excuses to do nothing? Yes.