The Push Up
Push ups are brilliant for building strength through the chest, shoulders and triceps.
It’s a great exercise to master before moving on to the (much more strenuous) bench press. The push up allows you to build adequate strength in your upper body and stability through your torso, better equipping your body to bear weight.
Doing repeated push ups can get a little monotonous, but there is a multitude of ways to vary and progress with this exercise. For example, elevate the feet on a nearby step, adapt your hand position, or make the movement plyometric by adding a clap. All of these variations will add difficulty and stop you from getting bored.
Bodyweight squats are a fantastic exercise for developing movement and strength through your glutes, quads and hamstrings. The squat is a very functional exercise, as your body automatically adopts the movement when getting up and down from a seated position. Practice squats using only your bodyweight and you should find your everyday movement becomes far easier.
Squats can also help to assess flexibility and range of movement through the ankle and hips. You’ll soon find if you have any susceptibility in those areas.