Dilema: You want to workout but have no access to a gym. No gym? No problem. Here's what you do: Think outside the box and use your own body.

Lower Body. Work your leg muscles with all different variations of squats and lunges. Traditional Squat, Sumo Squat, One-Leg Squat, Pistol Squat, Jump Squat, Front Lunge, Back Lunge, Side Lunge, Plyometric Lunge, Walking Lunge, the list goes on and on... Luckily, these happen to be the very best exercises for your legs anyway, so, no extension machine, no leg press, no seated calf raises, don't fret. You'll be doing yourself a favor by focusing on your form, balance, and performing deep knee bends anyway. 

Upper Body: Do not underestimate the push-up. All around amazing exercise for your upper body strength. And guess what, added bonus of core strength as well. You'll virtually get rockin abs on accident. So get down and gimme 50! or as many as you can squeeze out. If you are not yet using proper form in this exercise, use some sort of bench, chair, edge of your bed or whatever, for your hands, this decreases the intensity allowing you to practice with proper form, OR go ahead and use the "girly pushup" method with your knees on the floor. Hey..cheating is WAY BETTER than quitting. Don't quit! You will get better soon enough. And don't forget, for you advanced folks, there are an incredible amount of push up variations available so you'll never get bored. One of my favorites: Handstand pushups. that's right, put your hands on the floor next to a wall, kick up into a handstand and lower your face to the floor, then push back up. If it's your first time, try it with your legs bent at a 90 degree angle and your feet on the wall. Another fun variation: clapping pushups, see if you can sneak a clap in between reps. you'll have to push off the ground with enough force to create space underneath you. And of course, the one-arm pushup. My nemesis since my first Ms. Fitness contest. Maybe someday I'll be brave enough to post that video...but until then, it remains in the embarrassing fitness disaster files. :) Anyway, I'm rambling, but my point is: There is SOOO much available to you even when you are not anywhere near the gym. We are unlimited beings with incredible potentials. So get creative, get busy and maybe you can even invent a new exercise to share with the world. 

How to do body weight exercises effectively: There is no magic number of reps that need to be performed. My advice to you is: do NOT pick a number. Just start squatting lunging or pushing, once you begin to feel some fatigue or burning, then you are getting close, don't stop yet, work through it (my famous phrase: "2 more!"), only terminating the set when you feel you cannot do anymore. Your facial expression should be a good indicator of this. If you are making crazy faces, you are doing a good job! :) 

Feedback welcomed. I would love to hear about your new found PR's (personal records) with theses basic and super effective moves. Happy workout! xoxo