Best No-Equipment Full body plan to add size and get in shape

Exercises
Bodyweight Squat
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
3
20
0
60 sec
1

Crunches
Muscle: Abdominals
Equipment: None
2
20
0
60 sec
2

Superman
Muscle: Upper back, Lower back
Equipment: None
3
80
0
60 sec
3

Wide grip push ups
Muscle: Chest
Equipment: None
2
8
0
60 sec
4

Bench Dips
Muscle: Triceps
Equipment: None
3
20
0
60 sec
5

Bodyweight Step up
Muscle: Thighs, Glutes
Equipment: Other
3
20
0
60 sec
6

Bodyweight Lunge
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
2
16
0
60 sec
7

Narrow grip Push Up
Muscle: Triceps, Chest
Equipment: None
2
8
0
60 sec
8
Exercises
Bodyweight Squat
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
3
20
0
60 sec
1

Crunches
Muscle: Abdominals
Equipment: None
2
20
0
60 sec
2

Superman
Muscle: Upper back, Lower back
Equipment: None
3
80
0
60 sec
3

Wide grip push ups
Muscle: Chest
Equipment: None
2
8
0
60 sec
4

Bench Dips
Muscle: Triceps
Equipment: None
3
20
0
60 sec
5

Bodyweight Step up
Muscle: Thighs, Glutes
Equipment: Other
3
20
0
60 sec
6

Bodyweight Lunge
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
2
16
0
60 sec
7

Narrow grip Push Up
Muscle: Triceps, Chest
Equipment: None
2
8
0
60 sec
8