works the core(stomach)
and arms if u give him a gud hand bash or give urself a gud hand bash all over her/his face^^
in different positions u can work on different mucles
u can also inprove ur flexibility
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Chin up bar/punching bag is all I have. chin ups are real fun, and I do laps up/down the stairs with the bag on my shoulder to try and simulate realistic movement that I'm most likely to get myself into each day.
I find sit ups/crunches really boring, so I don't do them (and I've read crunches put a lot of tension on your spine). Push ups aren't much more exciting, but it's easy enough to wear a knapsack full books or something to shorten your routine. I'm not going to look like the dudes from 300, but it gets the job done.