Hey there, at the moment im without a gym for the next 4 weeks but im reluctant to lose the progress that i have made over the past 2 months. Any exercises that i could do without any weights for upper and lower body? Thanks

I have that problem when I go on vacation. I usually do the following:

1.) Dips AMAP (As Many As Possible)
2.) Push-ups, as fast as possible.
3.) Flutter Kicks
4.) Pull-ups

Superset the Push-ups and Flutter Kicks with NO rest in between. It works great for me. Aim for a high number in push-ups until you fail, then flip right on your back, do flutter kicks, then get back up and push out 10-15 more push-ups.

Depending on your fitness level, try for 2 supersets for 2.) and 3.)

I don't know where you're going to be, but I bought one of those pull-up bars that you can just screw the base into the frame of a door and install the bar, then when you leave, you take the bar out. Works great for the summer cottage.

You can also put stand-still squats in there after dips and before pull-ups.

You just squat with your arms out and hold it for as long as you can. Or you can do repetitions if you have the time.

This should all be done in circuit training form.

Good luck.

Normal Push ups
Put a weight or heavy object on back and do weighted push ups
incline/dicline push ups ( you get the point, be creative )

Chins up/ pull ups
Weighted crunches/sit ups
Chair dips, or just dips

For lower body you might want to do some sprints, stairs, hindu squats, and single leg squats (pistols).

For upper body, all that were mentioned were good, but you don't have to leave it at "no equipment"...you have four weeks which I presume to be at home. Make something. Find something heavy and pull it, push it, flip it, whatever.

You might also want to research "gymnastic rings" or "power rings". If you can find somewhere to hang them (trees, jungle gyms, stairs, balconies, etc), then you have the option of having some of the greatest bodyweight training tools ever.

Have you ever heard of Cyclo-core? Although this is pegged more as a set of workouts for the cyclist, many of the workouts will do wonders for your general fitness. Much of it focuses (and rightly so) on the core. Check out the website - www.cyclo-core.com. I've been doing bits and pieces here and there and so many of the workouts can practically be done anywhere with little to no equipment. Some of the exercises are not easy but are definitely worth the effort.

Heck, why not just bring a jump rope with you? It seems to be a very good way to get in shape.