No-equipment workout: shoulders, legs and core
This is a circuit of 10 exercises. Perform each exercise for 50 seconds with a 10-second break (use the free Gym Boss app; if you don’t want to use a timer, you can also perform each move for 10 to 12 reps instead):
1. In-and-outs on the right leg
2. In-and-outs on the left leg
3. Bear to squat
4. Low plank to high plank (both arms at the same time if possible; on your knees if too difficult)
5. Plank walkout with right leg up
6. Plank walkout with left leg up
7. Down dog knee-to-elbow, right leg up
8. Down dog knee-to-elbow, left leg up
9. Bridge-up (substitute with a glute bridge if this move is too difficult)
10. Dancing crab

(Exercise descriptions on www.fitnesstreats.com/2013/03/bodyweight-workout-shoulders-legs-and-core-but-without-push-ups)

Repeat circuit for a total of 3 rounds!

Interesting “Living room workout” in November Shape Magazine (US edition with singer P!nk on the cover. There’s also a nice ab workout featuring her www.radaronline.com/photos/image/195065/2012/10/shape-magazine-pinks-ab-workout)

Animal-inspired bodyweight workout
A circuit of 5 moves:
- 1 min Bear crawl (5 steps forward, 5 steps back)
- 1 min Duck walk (5 steps forward, 5 steps back)
- 1 min Bunny hops
- 1 min Frog jumps (5 jumps forward, 5 jumps back)
- 1 min Cobra push-ups (also known as dive bomber push-ups) 

For 5 rounds! (=25 min)
Exercise descriptions: www.fitnesstreats.com/2012/10/animal-inspired-bodyweight-workout

No-equipment “hands up” workout
This workout can help strengthen your spinal muscles while working on your balance using your core, glutes and legs. And maintaining your arms up during the whole workout will make your shoulders burn. Take your time to perform each exercise in a slow controlled motion.

• 20 squats
• 20 alternative backward lunges
• 20 walking lunges (or alternative forward lunges if you don’t have enough space available)
• 20 bird dogs
• 10 warrior III yoga poses on right leg
• 10 warrior III yoga poses on left leg
• 10 get down & up starting with right leg (stay in a squat position when you’re up, make those legs burn!)
• 10 get down & up starting with left leg

It will take you around 25 minutes to perform this circuit 3 times. Keep your abs engaged to protect your lower back!

For more information and ideas to warm up and stretch before and after this workout, please check out the whole post on my Wordpress-blog: www.fitnesstreats.com/2012/04/hands-up-workout

A few push-ups variations

Level 1 (in blue): Beginner

• Child’s pose push-up: start in a child’s pose position and slide forward extending your legs, keeping your nose only a few centimeters from the floor. It is normal for you butt to stick out on this one.
   
• One leg up knee push-up: a knee push-up maintaining one leg in the air. 
   
• Bent leg push-up: a push-up on your toes but with your legs bent.

Level 2 (in red): Intermediate/Advanced

• Push-up jacks: jump the feet apart as you bend the elbows into a pushup. As you push back up, jump the feet back together.
   
• Tricep push-up: focus on holding your elbows against your sides.
   
• Power push-up: Do a push-up and pop yourself back up trying to keep your feet together (not like me in that animated gif -my form sucks on this one :)