I realize not everyone has a gym membership or access to a barbell set. While free weights can allow much more versatility; it's not necessary at the beginning. Even advanced weightlifters can benefit from bodyweight exercises utilizing the right variations and intensity techniques such as rest pause and assisted reps after failure. A weight vest can also add extra resistance. I put together this basic routine to give an example of the kind of workouts that can be done with no equipment at all. The only thing you really need is a few feet of open floor space, a door and a towel. The towel can be hung over the top of a door to do pullups, and helps to provide padding on some exercises if you're on tile, cement or wood. Stay tuned for more budget friendly exercise options, there's some interesting content on the way.
Warm up:
Single leg toe touches (slow) 6 per side x 2
Knees to chest (stretch at the top) 4 per side x2
High knees 20 seconds
High kicks using a wall or post for support (keep your chest up and shoulders down and back) 6 per side x 2
Hip rotations (5 each way, slow)
Shoulder rotations (10 each way, slow)
Neck rotations (5 each way, slowly and gently) -Mind your limits here but work the edge
Exercise 1: Reverse Lunges (stepping backwards) 5-10 reps x 4 sets
Exercise 2: Bodyweight Squats 10-20 reps x 3 sets -Go as low as comfortably possible
Exercise 3: Pushups 5-20 reps (Do these from knees to make it easier, elevate the feet to make it harder) x 3-4 sets
Exercise 4: Static Door Pullups -Pull yourself to the top and hold for as long as possible, upon failure let yourself down slowly x 4 sets
Alternatively, if door pullups aren't within your capability, you can substitute door jamb rows. Simply grab the door frame on either side, lean back and use the resistance to pull your elbows back behind you in a rowing fashion. This is actually a great way to learn how to contract the mid-back muscles like the rhomboids. In this case do 5-10 reps x 3-4 reps.
Exercise 5: Planks 30 seconds x 3 sets
Exercise 6: Lying Leg Raises 12 reps x 3 sets
(only go 3/4 of the way up, if you go all the way here, there won't be any resistance. Also don't touch the ground with your heels if you can help it, you want constant tension)
Cool down with a short walk, finish with some static stretching of anything that feels tight, and dont forget to congratulate yourself!