10 Trainer-Favorite Bodyweight Exercises to Get Stronger, No Dumbbells Required

"Jump squats are excellent for strengthening the glutes, hamstrings, lower back, and core," said Jackie Wilson, NASM, CEO and founder of NOVA Fitness Innovation Studios in NYC. The move also helps you develop power and explosiveness, improve balance, and rev up your cardiovascular system, he added.

• Stand with your feet shoulder-width apart.
• Start by doing a regular squat, then engage your core and jump up explosively.
• When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
• This counts as one rep.