Bodyweight squats - Using no extra weight, feet should be slightly wider then hip width with feet pointed at a slight angle. Push butt to the rear as if sitting in a chair, keep chest and face up to maintain correct position. Try to squat low enough so thighs are parallel to the floor.
Video: http://youtu.be/jGQ8_IMPQOY
Leg lifts - Lie on floor and lift both straight legs or modify w/bent knees.
Knee extensions - Seated on floor, lean back on hands, draw knees toward chest, then extend to straight leg. Keep legs off the floor! Modify if needed by working one leg at a time.
Video:
Push ups - Starting position is chest on floor, place hands (shoulder width apart) in push up position; push up off the floor until arms are fully extended; return to starting position (lowering chest back to floor).
Video: http://youtu.be/JyCG_5l3XLk
Burpees - From standing position place hands on floor, kick both legs out behind you, drop chest to floor, push up and jump feet back in, stand and jump off floor and clap hands, this is one rep. If you need to modify you can walk legs back one at a time, keep chest off floor and skip the jump at the end.
Video: http://youtu.be/3uFcOWz9qN8
Let's Get It Bodyweight Workout!
*Note: Beginners can divide the reps by 2. For instance, 50 jumping jacks, 45 crunches & 40 squats etc. Moreover, do what you can and work your way to doing more over time.
Exercise Sets Reps/Time
Jumping Jacks 1 100
Crunches 1 90
Bodyweight Squats 1 80
Push-Ups 1 20
Jumping Jacks 1 60
Crunches 1 50
Bodyweight Squats 1 40
Leg Lifts 1 70
Burpees 1 10
Jog in place 1 60 second
*Recommended 0 to 30 seconds rest (as needed) between exercises.
Amazing Job! Now take a break to catch your breath!
