I run sprints 3 or 4 times a week and that has really helped me not only gain speed, but also keep my abs looking good. I try to strength train 5 days a week, but since I don't go to the gym, I'm less motivated and miss days, so I'll double up on some days.
Well, I am weightlifting/bodybuilding trying to gain a lot of muscle minimum fat. I would like to work my legs because they are way out of shape compared to my upper body. However, I do not have any equipment for legs, but I do one exercise with a barbell that sort of works my hamstrings a bit.
I have a six-stage routine that has really done a number on my overall body weight, particularly my ab area. It has mainly to do with the legs, but there is a bit of upper body and flexibility worked in. I recommend it to everyone, and anyone can do it. It works like so:
1. Squat thrust 2. Brisk walk 3. Reach/stretch and twist 4. Brisk walk 5. Squat 6. Arm curls
Then the cycle starts over. I do this cycle 6 to 12 times per evening, depending on how much beer I have, and whether or not I have work in the morning.