Everyday Fitness

Maybe you've been captured by a crime syndicate and forced to fight for your life, and you need to toughen up in your prison cell during the days leading up to your epic battle... or you're traveling and don't have a place to work out. Whatever the reason, here's some exercises you can do anytime, anywhere, with nothing but your own determination:

• Step-ups or Single Leg Squats: The single leg squats might feel a little awkward at first, but once you get used to the balancing they work great. To start off, you can use a chair or some object to help steady yourself. For step-ups, all you need is a sturdy chair or some sort of platform to step on to. With either exercise, you can add resistance by holding heavy house-hold objects in your hands.
  
• Chin-ups or Supine Rows: The chin-ups require a sturdy door frame you can get a grip over, otherwise they may be difficult to do around the house. I would say, you can bring a chin-up bar with you to hook onto a door, but the idea here is to get a workout with absolutely no special equipment. In that case, you can do supine rows by laying under a sturdy table and gripping the edge, pulling your body up towards the table.
  
• Push-ups, or Handstand Push-ups: You can do push-ups in many variations. You can do them leaning against a wall, on the ground with your knees resting on the floor, or as shown in the link. The real ambitious souls can try handstand push-ups. To do these, stand with your back against a wall, crouch down placing your hands on the floor in front of you, and slowly "walk" your way upside down into the handstand position.
  
• Jack Knife Sit-ups and Supermans: You can jack up the intensity of these exercises by holding them at the top of the motion for a few seconds, or a few minutes if you can handle it.
  
• Curls and Bench Dips: You can curl just about anything to work your biceps; it doesn't have to be a dumbbell! Backpacks or suitcases work well here. Also, it shouldn't be hard to find a piece of furniture you can do dips with. Honourable mention goes out to other auxiliary exercises you can do just about anywhere given a heavy backpack or suitcase: Shrugs, Wrist Curls, and Calf Raises on some stairs.
  

With all that, you should hit your legs, back, chest, core, and arms very effectively using no gym equipment what-so-ever. I like to do the above exercises in 3-5 sets of about 12-24 reps. To mix up the intensity, try performing explosive and powerful movements, do multiple exercises one after the other, or hold the exercise at its hardest point; you can easily find out the peak position which requires the most effort by experimenting.