DON'T have access to a gym or weights?

No problem. You can still tone up and add some shapely muscle by using, you guessed it - you!

Full body-weight exercises can provide plenty of resistance to get you into world-class shape. Historically, body-weight exercises were the only form of weight training available. Even today, most military organizations use body-weight exercises to condition troops.

Body resistance, also known as somatotropic exercises, are excellent for decreasing body fat, developing control, and increasing strength.

Calisthenics, dance, and gymnastics are all examples of somatotropic exercises.

Additionally, body weight exercises can be performed any time and place you decide and they can be modified to all exercise levels.

So, if you're ready to tone-up, drop a few pounds, and fit into a smaller size, then incorporate my "10 for 10" body weight exercises into your fitness routine.

Shoot for 10 repetitions of the following 10 exercises:

• Push-ups. Hands down, push-ups are superior for developing an outstanding upper body. The standard push up, or "military push-up" as it is commonly referred, will tone your chest, the front of your shoulders, and triceps. A strong abdomen, hips, and back are essential to the performance of this exercise. If you're not strong enough to do standard push-ups, then modify to bent knee push-ups or wall push-ups.

• Dips.Standard dips performed on a dip station offer the ultimate solution for triceps that jiggle. Triceps are the muscles located in the back of the upper arm. Dips also target the upper back, core, and shoulder, and will test your balance and control as you try to manage your body weight while legs dangle in mid-air. Beginners and intermediate exercisers can do a modification of the standard dip using a chair or a bench with feet firmly on the floor.

• Pullups. Banging biceps are the pride and joy of all, novices and fitness enthusiasts alike. The bicep is the muscle located in the front of the upper arm and is generally the first muscle in the body to show definition and shape. Pullups target the abs, too. Go on, jump on those monkey bars and do a few close-grip pullups. An assisted pullup, hang pullup, or horizontal pullup are all modifications of the standard pullup.

• Wide-grip pullups. Similar to regular pullup, a wide-grip pullup is a compound movement, which targets primarily the back, shoulders, and arms. An overhand grip is required and hands are wider than shoulder width apart. Wide-grip pullups are tough and many will need assistance to tackle this exercise.

• Handstand push-ups. For dynamic delts, handstand push-ups are unbeatable. The handstand push-up is an advanced inversion movement. To perform a handstand pushup, position yourself a few inches away from the wall and kick into a handstand position.

Your feet will be against the wall as you bend your arms up and down in a push-up movement.

• Lunges. Lunges are multi-joint exercises that target the glutes, quadriceps, hamstrings, and the calves.

If you're trying to shape and tone your butt, thighs and legs, lunges are the answer.

This simple but tricky exercise can be done using just your body weight, or made more complex with bands, dumbbells, or a medicine ball.

• Squats. Squats are an excellent way to tone and shape the legs and the butt.

Similar to lunges, squats can be performed with body weight or with additional equipment.

If you are a beginner, use a chair or bench to assist with your squats.

• Jumping jacks. If you are pressed for time and want to add some cardio to your routine, then jumping jacks are required.

Besides getting the heart pumping, jumping jacks work balance and coordination, too.

• Squat thrust. Second to jumping rope, the squat thrust is my favorite multipurpose, full-body exercise.

To execute the squat thrust, start from a standing position with feet together. Squat down and place hands on the floor in front of you. Kick feet back behind you landing in the push-up position. Jump feet back in and stand up. That is the completion of one squat thrust.

You can modify the squat thrust by walking your feet out and in and coming to a complete stand.

• Jump rope. The jump rope is the master-blaster.

Six minutes of jump rope at a speed of 120 rpms is equivalent to 30 minutes of jogging.

Jump rope is the most efficient cardiovascular exercise; it trains every muscle in the body, and blasts more calories per hour than any single exercise.

No more excuses.

Bootstrap your way to fitness by mastering your body weight, one exercise at a time. *