Here are a list of the best exercises for women using only your body weight as resistance.

Step Ups on Bench

Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise:  Glutes and Quadriceps

Preparation: Stand upright and straight in front of a flat bench.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time.

Comments: Be careful not to fall! Can also be done with dumbbells, medicine ball or barbells for added challenge.

Jog Butt Kicks

Primary Muscle Group: Hamstrings

Muscle Groups Worked in This Exercise:  Hamstrings, Glutes

Preparation: Start jogging in place.

Breathing:  Breath through entire exercise movement.

Execution: Begin to quickly bring your heel up toward your buttock; as fast as you can alternate your legs. While doing butt kicks, the back is straight with a slight forward body lean. The body lean is as natural as the athlete assumes while running. Do butt kicks for 15 seconds. Rest for 30 seconds between sets.

Comments: Remember, arms are simply legs higher up, so keep pumping and driving them throughout the drill.

Push Ups Explosive Knees On Ground

Primary Muscle Group: Plyometrics - Upper Body

Muscle Groups Worked in This Exercise: Chest

Preparation: Start in a standard pushup position except your knees remain on the ground.

Execution: Lower yourself to the ground and then explosively push up so that your hands leave the ground. Catch your fall you're your hands and immediately lower yourself into a pushup again and repeat.