Pushups are a closed-chain workout. Here, you'll use the ground.
Pushups target the chest and triceps, but they also demand isometrically contracting muscles throughout the body.
Lunges are another multi-muscle closed-chain workout. Lunges target huge leg and buttock muscles.
Lunges can be forward, backward, leaping, or lateral.
Effective floor exercises don't require movement. Holding a plank for 30–60 seconds to engage your core with isometric contractions.
For a full plank, place your hands behind your shoulders and extend your legs.
Mountain climbers add cardio to floor workouts. Placing your hands shoulder-width under your shoulders.
Bring your right knee to your torso quickly, then your left knee.
Donkey kicks are our next lean-aging exercise. "They strengthen and tone the major buttock muscles.