Below is a simple body weight workout that can be done anywhere that has a chair and a floor. This workout can be done 3 times a week (MWF) in conjunction with cardio 2 times per week (T,Th). This program is designed to strengthen your core, tighten your glutes, and firm your chest.
Crunches (feet flat on ground) 3 x 10-15
Body Weight Squats 3 sets of 10-12 reps
Mod/Reg Push Ups 3 sets of 8-10 reps
Forward Lunges 3 sets of 8 each Leg
Toe Touches (Legs straight up in the air) 3 x 10-15
Backward Lunge 3 sets of 5 each leg
Dips with feet flat on ground 3 sets of 5-10 reps
Back Extensions (prone) 3 sets of 8 reps
Rest for 1:00 and Repeat 2 more times
For Beginners: you can opt to start with 1 set of the full amount of reps and then work your way up to three. Remember if you feel pain or have shortness of breath please stop exercising
Try it out for at least 2-4 weeks and let me know what you think. If you have any questions, comments, or concerns please do not hesitate to hit the comments button to send me an email.