The best exercises need no more than gravity itself. Your own body weight can act as a challenging form of resistance. In addition, when doing body-weight exercises you develop more stablity in your joints and challenge more muscles at one time, utilizing more energy, in turn boosting your metabolism.
One problem is most homes do not have something to hang from. This makes pulling exercises hard to do at home. The solution to this problem is purchasing a pullup bar and/or suspension style training system such as a TRX or olympic rings. A TRX can be put in a door frame or hung from the ceiling and the olympic rings can be hung from a bar. In most homes the TRX will be easier to install. Either way it is going to be a great addition to your toolbox allowing all kinds of exercises to be done in the comfort of your own home including: elevated push-ups, inverted rows, bulgarian split squats, and all kinds of other strength and metabolic exercises.
2. External Resistance
In real-life there are many times where you need to pick something up and move it. That is why somekind of external resistance is a must in your training. This will allow you to learn and become proficient in proper movement patterns to better prevent injury and become more powerful.
Tools that can be used for building strength, power, mobility and more are the kettlebell and the sandbag. You can use a kettlebell and sandbag for your fundamental resistance training (pulls, pushes, squats, deadlifts, lunges, etc.), athletic performance training (swings, cleans, snatches, etc.) and total body stability and mobility training (Turkish Getups, Windmills, etc.). Often times people ask "what size kettlebell should I start with?" and it will depend on the person but a good starting point for women would be a 12kg and for men a 20kg. If you can, try out the kettlebells at your local gym (if that carry them) before buying one of your own.
Written by: Timothy Khanoyan