4# Bulgarian Split Squats
The Bulgarian split squat is one of the most effective bodyweight exercises for quads and glutes. This movement not only builds muscle strength, but it also improves hip mobility. When you do this exercise, your legs should be placed in a split position instead of together. The Bulgarian split squat hits your quads, hamstrings, calves, and glutes. It also promotes maximal gains in size and strength.
5# Inverted Rows
Want more attention on the beach this summer? Do inverted rows! This bodyweight exercise will help you get a bigger back and wider shoulders. It also works your biceps better than any curl variation out there. For optimal results, do this exercise along with push-ups a few times a week.
Considered the toughest exercises you can do with no equipment, burpees hit all major muscles, including your legs, abs, and shoulders. This full body exercise is versatile and can be done anywhere. Research indicates that burpees burn up to 50 percent more calories than moderate intensity cardio. They increase your metabolic rate, build muscle, and make you stronger. Burpees are the ultimate example of functional fitness. If you want to get in shape quickly, this exercise should be part of your workout routine.