This one is another no-brainer when it comes to building strong legs to show off. "Squats are a traditional move that is effective with or without weight. Since you don't have equipment available, train using high volume, or lots of reps," Chadwell says. "Get in as many bodyweight squats as you can to firm up your hips, quads, and glutes."
How to Do Bodyweight Squats:
- Stand up straight with your head facing forward. Pick a spot at eye level to focus on.
- Place your feet slightly wider than shoulder-width apart.
- Push your chest up and outward and hold your hands straight out in front of you, palms facing down.
- Begin the exercise by lowering your glutes down like you're going to sit on a chair or bench.
- Continue down until your thighs are parallel to the ground. Your weight should be in your heels.
- Finish the move by pushing up through your heels and rising back to the standing, or starting, position.
- Complete 15-20 repetitions. Rest for 30 seconds.
- Do two more sets using this pattern or challenge yourself to do what's called a "burn out," where you complete one set of squats until failure or until the bus arrives.