You do not need a gym full of machines to get stronger. These five moves cover the whole body with nothing but your own weight.
Squats
Builds legs and hips. Keep your heels down and go only as deep as feels controlled.
Push-ups
Builds chest, shoulders and arms. Do them from your knees first if a full push-up is too hard, that still counts.
Planks
Builds core stability. Thirty seconds with good form beats two minutes with a sagging hip.
Lunges
Builds single-leg strength and balance, which most gym machines skip entirely.
Glute bridges
Builds the muscles that a desk job quietly switches off.
