1. Chair Dips
Going with chair dips takes weights out of the equation, and you’re a lot more likely to get the move right. Make sure you have a sturdy chair before you begin so you don’t hurt yourself. Livestrong said to begin seated with your feet together on the floor in front of you as you grip the edge of the chair. Raise yourself off the seat, keeping your arms straight, then move your body forward just enough so that you won’t hit the chair as you lower yourself to the ground. Your knees should be aligned with your ankles. Bend your elbows to lower your body until your hips move below the edge of the seat, then push straight back into the starting position.
2. Towel Curl
You create a sling with a towel to hold one of your feet, allowing you to provide as much or little resistance as necessary. Grab a large bath towel and fold it over a few times, and then hold one end in each hand. Stand with your back leaning against a wall, and position your feet about 1 foot in front of you. Keeping your right knee slightly bent, bend your left knee, and position your left foot in the center of the towel. Keeping your upper arms still, curl the edges of the towel toward you, using your foot to resist the movement. Pause briefly at the top of the move, then return to the starting position. Repeat sets as you would using dumbbells, switching legs halfway through.
3. Elevated Pike Push-up
As with the dips, you’ll need a sturdy chair or bench to perform this move. Placing your feet on the chair or bench, get into the push-up position. Carefully walk your hands backwards until your butt is pointed straight into the air. Slowly lower your body until your head is just above the floor, then push yourself all the way back up, keeping your stomach tight the whole time.
4. Band Push-Downs
To perform these push-downs, you’ll need door anchors in addition to the bands. Livestrong explained how toset up your station by setting the anchor at the top of the door before closing it. Next, thread the band through the anchor loop so the handles dangle at either end. You want the handles to be about eye level, so make sure your door is tall enough. Once you’ve set up your makeshift equipment, you’re ready to execute the push-downs. Grasp one end of the band in each hand. Keeping your upper arms pinned to your sides, extend your arms until your elbows are no longer bent, then return to the starting position.