Too many of you fags are asking questions without reading the fucking sticky, so i'll answer HALF of all the non-bot threads right now.

>Full Body Workout
>No Equipment
>can't go outside

Your routine is going to revolve around FOUR (4) excercises
Squats, Pushup, Neck Bridges, and Reverse Pushups

Reverse pushup are performed by laying on your back and using your elbows to push your self up; this works the pulling muscles of the back.

Neck bridges are performed by strating from a lying position and then walking your feet back toward your head until your body is forming a bridge
While lying on your back you can instead bridge from your shoulders if you're not strong enough
This exercise trains the entire posterior chain:

Pushups are PROPERLY perfromed while having your hands LOWER than your shoulders reletive to your orientation.

Squats are properly performed by pushing your hips BACKWARD as you lower your body

>sets/reps/frequency?
Squats: As many as posible/ As much as posible/ As often as possible
Pushups: As many as posible/ As much as posible/ As often as possible
Reverse Pushups: As many as posible/ As much as posible/ As often as possible
Bridges: As many as posible/ As much as posible/ As often as possible
In that order

>but... muh recovery
lol
lmao even
Implying you actually have the nurological adaptations to seriously fatigue yourself

or you get rings for $15, get a bunch of heavy rocks, a rope to them to you and have a decent workout literally anywhere you go

Never seen so.eone who recs the sticky also post body. Curious.