Your body is your gym. That's the theory behind one of the simplest, cheapest and most effective fitness regimens around.

It's an exercise routine that uses your own body weight for resistance and nothing more than the ground, the floor or perhaps a chair for support. No weights or machines necessary. No gym membership required. Your house, the backyard, a city park or a hotel room will work just fine.

"This kind of exercise program can be very effective, and it's free. It doesn't cost a dime — just your time," says Ron Holland, a certified master personal trainer and owner of two Tucson locations of SWAT — Strength Wellness Athletic Training.

"You can do this kind of workout in as little as seven to 10 minutes — but you can make it longer and more challenging by doing two sets of each exercise or adding exercises," says Holland, who is about to open a third SWAT location featuring "cross-fit" training and workouts with kettlebells.

Exercises varying from push-ups and pull-ups to squatting movements could be a part of a "body gym" regimen.

Today we bring you a routine suggested by Holland. It includes a series of exercises designed to involve the upper body, lower body and core muscles of the midsection.

He says one option would be to do the routine every other day — perhaps adding aerobic exercise such as running, fast walking or cycling on the alternate days.

And now, if you will, hit the floor and give us some push-ups.

To reach Ron Holland at Strength Wellness Athletic Training, call 886-7928 or go to www.swatfitness.com.