For those of you like myself who do not have access to barbells,dumbells or machines,I have found the following exercises to be helpful.
- Swiss ball for leg curls–keep hips off ground throughout;dig heels into ball
2)sissy squats for leg extensions
3)pushup for bench press–squeeze the chest hard by trying to bring the hands into each other(adduction)–they wont of course but it will help w/ mind-muscle connection
4)bands for over head press,bent over row,lat. raises and reverse curls.John Meadows has some good videos on youtube.
5)Trap bar DL for leg press–I dont let the weight touch the ground
6)NO chin-ups and dips for biceps curls and tricep extensions respectively–try to build up to 60 seconds for each
I tried doing floor presses and rows w/ the trap bar but found the pushups and bands provided a better contraction.
Hope this helps.