New answers tagged home-exercise
If you're going to follow Starting Strength, then the only equipment you'll need is a squat/power rack. Make sure to get a rack that can support the bar on the inside AND outside, that way you can do the overhead press without the top of the rack obstructing you. First thing you want to address is safety: is the floor steel reinforced concrete, or is it ...
The best you can do is (these 3 will keep you fit and active as well) 1. Push ups 2. Leg raises/crunches (any one) 3. Sit ups Do as much reps as you can do easily in start and than increase reps slowly after every 2 or 3 weeks as comfortable. Don't take much rest during exercise. Do these 5 days a week.
There really is no need to use a bench for any of this. The "hanging" part of the back raise can be handled by dead lifts, good mornings, those type of exercise where you raise to an upright position against resistance. The only part of the exercise you describe that isn't worked can be worked satisfactorily simply by laying on your stomach, and raising ...
You can give this workout a shot if you have someone that can spot you. You could also consider doing some stiff leg dead-lifts and standard dead-lifts, but these don't meet your "bodyweight" requirement.
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