No-Equipment Workouts [pdf]
neilarey.com
neilarey.com
An important part of fitness is being on a program. These aren't programs...only workouts. bodyweightfitness will help you get on a program (if you read the FAQ)
This book is analogous to learning a programming language by reading only the documentation for its standard library. You need to understand the fundamentals to know how to use what you're reading.
Browse /r/bwf and you'll learn which exercises to do for faster improvement, how many reps to do, and most importantly, what progressions are available if one exercise becomes too easy.
Also, a workout with no equipment at all is probably inadequate. At the very least, you'll want a pull up bar and possibly some gym rings.
1. obtain stud finder, drill
2. buy two big steel hooks and put in ceiling in studs
3. buy olympic rings with adjustable straps and put in hooks
Put up high and do chin-ups
Put at chest height and do dips
Put near floor and do push-ups. Push-ups on rings are incredibly difficult.