The above video goes through all the exercises mentioned in the ebook except for the pull up - which are excellent if you have the strength. Exercises include the bodyweight squat (legs), push ups (arms, shoulders, back, core), lunges (legs) and sit ups (stomach/abdominals).

Bodyweight squats work your quadriceps in your thighs, and the secondary muscles worked are your calves and hamstrings. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilisers during this exercise. Keep the same technique for 3 sets with as many as you can each time. This may be 20 or 60 depending on how fit you are. Most importantly, never lose form! 

Lunges work your glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilisers during this exercise. Vary these each week but keep the same technique for 3 sets. Do as many as you can each time with a short break in between. 

Main muscles worked: Gluteus Maximus (glutes), Gluteus Medius/Minimus (Abductors), Quadriceps (quads), Adductors. Secondary / Stabiliser muscles worked: Transverse Abdominus, Hamstrings, Soleus, Gastrocnemius, Tibialis Anterior. As with the standard lunges, do as many as you can, split over 3 sets.

Push ups are a great compound exercise. They work all the muscles in your back, shoulders, triceps and to some extent your biceps. Do 3 sets, each time doing as many as you can to failure. This will vary a lot according to the individual. You can mix them up between hands shoulder width apart, wide handed and diamond.

Main muscles worked by the plank are the abdominals; rectus abdominis) and the transversus abdominis. These are the muscles in your belly, and the muscles that sit in between your belly and your side muscles. Stabilising muscles contracted include the obliques in your waist, your hip flexors, your quadriceps in your thighs, the pectoralis major in your chest, and a group of muscles covering your ribcage called serratus anterior, or “boxer’s muscle.”

Hold the plank for a minute without sinking your lower back to avoid injury. You can mix them up by raising your legs either one at a time or alternately. If you want to go nuts, raise your arms out in front as well. You'll be dripping in no time.