You Can Build Muscle Without Weights, and This Bodyweight Workout Is All the Proof You Need

“The squat-lunge combo works on strength and building muscle in the quads, glutes, and hamstrings. Because it is a multi-joint movement, it will elevate your heart rate which also aids in burning fat,” Ferreira said.

• Stand with your feet hip-width apart, feet parallel or toes slightly turned out.
• Bend your knees and shift your hips back as if you were going to sit in a chair. Continue lowering down until your thighs are parrallel to the floor.
• To help you balance, you can simultaneously bend your arms at the elbow and bring them in front of the chest as you lower down into the squat.
• Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• From here, step your left foot backward, about two and a half feet, lowering down into a reverse lunge. Your left knee should be underneath the left hip, and should be at approximately a 90-degree angle.
• With control, push through your left foot and return to standing. Repeat with the right leg.
• This counts as one rep.
• Complete 10 reps.

“The glute bridge is a great exercise to build the posterior part of the leg. It focuses on strengthening and building the glutes and hamstrings,” Ferreira said.

• On your mat, lie on your back with your knees bent and feet hips-width apart and flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
• Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
• Hold for one to two seconds, making sure your spine doesn’t round and your hips don’t sag. Keep your abs and glute muscles engaged.
• Lower down to the ground; this is considered one rep.
• Complete 10 reps.

“The Superman lat pulldown is the perfect exercise to build muscle in the entire back. From the upper, mid, and lower back, this movement will tone the entirety of the back,” Ferreira said.

• Lie on your stomach face down on the floor, engage your abs, and straighten your arms over your head. With control, simultaneously raise your arms and legs up off the ground.
• Squeeze your shoulder blades and begin to bend your elbows, lowering them toward each side of your body. Stop right before your elbows reach your obliques, then return your arms to the starting position above your head.
• This counts as one rep.
• Complete 10 reps.