I thought I would put basic 3 day body weight program on here for you to try at home. It uses minimal equipment and you just need to be creative if you are looking at adding some weight to the program. For the bicep curls I have suggested items you will find in you kitchen cupboards e.g tins of beans, bags of sugar, milk bottles etc. You can add more weight for the rest of the exercises by filling a rucksack with these items, obviously if you are putting it onto your back make sure its tight secure and keep good posture throughout each exercise by engaging the core. I would suggest the bags of sugar or flour as it will be more comfortable than tins of beans on your back!