http://en.wikipedia.org/wiki/Isometric_exercise

Isometrics Training: can lead to strength gains without influencing muscle mass. Isometric action training (or IAT) can lead to significant strength gains, no question about that. In a recent experiment, strength gains of 14 to 40% were found over a ten-week period using isometric training.

http://en.wikipedia.org/wiki/Plyometrics


Bodyweight Exercises...

ABS/OBLIQUES – BODY WEIGHT

AIR BIKE
ALTERNATE HEEL TOUCHERS
BENT-KNEE HIP RAISE
BUTT-UPS
CROSS-BODY CRUNCH
CRUNCH - HANDS OVERHEAD
CRUNCHES
DECLINE CRUNCH
DECLINE OBLIQUE CRUNCH
DECLINE REVERSE CRUNCH
FLAT BENCH LEG PULL-IN
FLAT BENCH LYING LEG RAISE
GORILLA CHIN/CRUNCH
HANGING KNEE RAISE TO THE SIDE
HANGING LEG RAISE
HANGING PIKE
JACKKNIFE SIT-UP
JANDA SIT-UP
LEG PULL-IN
OBLIQUE CRUNCHES
OBLIQUE CRUNCHES - ON THE FLOOR
REVERSE CRUNCH
RUSSIAN TWIST
SCISSOR KICK
SEATED FLAT BENCH LEG PULL-IN
SIDE BRIDGE
SIDE JACKKNIFE
SIT-UP
STOMACH VACUUM
TOE TOUCHERS
TUCK CRUNCH

GLUTES/QUADS/HAMSTRINGS – BODY WEIGHT

ONE-LEGGED SQUATS
SQUATS
JUMP SQUATS
BUTT LIFT (BRIDGE)
GLUTE KICKBACK
LEG LIFT
LUNGES
JUMPS
BURPEES
STAR JUMPS


CALVES

JUMP ROPE/SKIPPING
CALF RAISE
SEATED ONE-LEG CALF RAISE
STANDING CALF RAISE