Five bodyweight moves cover all movement patterns.

1. Squats — lower body (legs, glutes, core)
2. Push-ups — horizontal push (chest, shoulders, triceps)
3. Inverted rows (under a sturdy table) — horizontal pull (upper back, biceps)
4. Lunges — unilateral lower body
5. Plank — anti-extension core

Three sets of each, 3x/week. Progress by adding reps or advanced variations (pistol squat, handstand push-up, one-arm push-up).