If lifting weights or hitting the gym isn’t your thing, you can still build a solid physique. The following no-weight routine pumps your muscles well and no equipment is needed. Complete 10 repetitions of each maneuver or if you feel strong do more 15-20. Do the workout daily if you don’t do any weight training at home or at the gym.

thighs

Take a step forward with your right leg. Keeping your back straight and your head up, proceed to squat down until your right thigh is parallel to the floor. Pause, then go back up to the starting point. Do sets with each leg.

triceps

Place your hands on a low object like a chair behind you, with your legs forward at the knees. Proceed to lower until the upper arms are parallel to the floor.

Pause, then push back up to the starting position. This workout can be repeated for more than 10 repetitions.

obliques

Lie on your back with your hands behind your head, knees bent, and feet flat.

Proceed to lift your head, shoulders and twist to the left. Pause, then lower and on the next rep turn right.

calves

Place the ball of your left foot on a step, with your right foot in the air. proceed to stand up on your toes. Pause, then go down. Do alternating sets with each foot.

Behind

Stand with your hands behind your head and your feet shoulder width apart. Keeping your back straight, proceed to lower yourself to waist height using your upper body almost parallel to the ground. Pause, then rise to the starting position.

Biceps

Sitting, bend over slightly and grab your left wrist with your right hand. With your left elbow on your left knee for support, proceed to curl your arm up, providing resistance with your right hand. Pause, then return to the starting position. Do alternating sets with each arm.

ABS

Sit at the end of a bench or flat surface, with your legs extended together, slightly bent, and gripping the edges for support.

Proceed to bend your knees and pull them towards your chest. Pause, then return to the starting position.

shoulders and chest

Start in a push-up position with your palms facing your shoulders. Keeping your upper and lower body in line, proceed to arms length. Pause, then lower back to the starting position. The same repetition for the chest, only the palms should be facing forward at shoulder height.