Grasping a bar, pull your body up until your chin clears the bar, then finish by lowering your body until your arms and shoulders are fully extended. Use whatever grip feels right and it is often good to alternate grips.

* If you are having trouble doing pullups, try using some substitutions

While lying horizontally face down, raise and lower your body using the arms while keeping your back flat. Try to keep elbows close to your sides.

squat

The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. Try to keep your knees from going over your toes and your weight on your heels.

Level 1 workouts used as an example

Day 1 (endurance) - "as many rounds as possible in 20 minutes:"

1 pull-up
2 push-ups
3 squat

Do 1 pull-up, then 2 push-ups, then 3 squats; that is 1 round. Complete as many rounds a possible in 20 minutes.

Day 2 (strength) - "5 rounds for time:"
2 pull-ups
6 push-ups
10 squats

Do 2 pull-ups, then 6 push-ups, and finally 10 squats to complete one round. See how quickly you can complete each of the 5 rounds, resting approximately 3 minutes between each round. Do not count the rest time in your total time.

Day 3 (judgement) - "for time:"
10 pull-ups
21 push-ups
21 squats

Do 10 pull-ups, then 21 push-ups, then 21 squats as quickly as you can counting any rest time taken.

WORKOUTS

	Day 1	Day 2	Day 3
Level 1	max rounds in 20 min 1 pull-ups 2 push-ups 3 squats	5 rounds for time 2 pull-ups 6 push-ups 10 squats	for time 10 pull -ups 21 push -ups 21 squats

Level 2	max rounds in 20 min 1 pull -ups 3 push -ups 4 squats	5 rounds for time 3 pull-ups 8 push-ups 13 squats	for time 13 pull -ups 26 push -ups 26 squats

Level 3	max rounds in 20 min 2 pull -ups 3 push -ups 5 squats	5 rounds for time 3 pull-ups 10 push-ups 16 squats	for time 16 pull -ups 33 push -ups 33 squats

Level 4	max rounds in 20 min 2 pull -ups 4 push -ups 6 squats	5 rounds for time 4 pull-ups 12 push -ups 20 squats	for time 20 pull -ups 41 push -ups 41 squats

Level 5	max rounds in 20 min 3 pull -ups 5 push -ups 8 squats	5 rounds for time 5 pull-ups 15 push -ups 26 squats	for time 26 pull -ups 51 push -ups 51 squats

Level 6	max rounds in 20 min 3 pull -ups 6 push -ups 10 squats	5 rounds for time 6 pull-ups 19 push -ups 32 squats	for time 32 pull -ups 64 push -ups 64 squats

Level 7	max rounds in 20 min 4 pull -ups 8 push -ups 12 squats	5 rounds for time 8 pull-ups 24 push -ups 40 squats	for time 40 pull -ups 80 push -ups 80 squats

Level 8	max round in 20 min 5 pull -ups 10 push -ups 15 squats	5 rounds for time 10 pull-ups 30 push -ups 50 squats	for time 50 pull -ups 100 push -ups 100 squats

SOURCE: SIMPLEFIT.ORG

BODYWEIGHT EXERCISES - CIRCUIT TRAINING

http://www.simplefit.org/bodyweight-exercises.html

Body Weight Exercises

The following exercises require no equipment and use your own body weight and gravity as resistance. Click on an exercise to view a description, video, the muscles being worked and related injuries. Body weight exercises should be performed slowly and under control to get the best results and avoid injury. It is especially important to control the downward (with gravity) movement. These exercises are suitable for beginners, to help you build up a strength base.

Upper Body


Push-ups	Diamond Push-ups	Chin-ups	Tricep dips

Lower Body


Squat	Lunges	Wall Sit	Single Leg Mini Squat


Straight Leg Raise	Bridge	Heel Drops	Hip Extension


Hip Abduction	Hip Adduction	Calf Raise	Calf Raise with a bent knee


Toe Raises

Trunk


Plank	Side Plank	Crunch	Twisting Crunch


Reverse Crunch	Dorsal Raise	Superman	Back Extension

Source: Sports Injury Clinic, 2009.

http://www.sportsinjuryclinic.net/strengthening/body_weight.php