About this user
Sprinting uphill is a reasonable substitute for squats, given your situation. I would recommend you do 3/4 sprint routines (running at 3/4 of your max speed for no more than 100m uphill). This is "interval" training, as you will be gently jogging down the hill or walking to give the muscles a chance to recover. You could then mix it up with stride outs and similar pliometrics. The hill, or a set of stairs, are pretty important to get the resistance and strain.
If you can do 4 sets of 50 pushups every day, your chest will be pretty solid. Start with sets of 10 to 100 in a day & add a rep every day or 3 to each set.
Find or make something very heavy and perform bent over rows. It could be a duffle bag full of rocks or a few old milk bottles of sand tied together. Use a set of stairs or stand on a chair to get the full extension that you would have otherwise with a weight set.
These are your 3 main areas for getting growth: squats (legs and hips), bench/push-up (chest, triceps and shoulders) and rowing motion (lats/back, biceps).
Build up as much weight as you can and explore the freedom of your range of motion. If you aren't sore for a day or 2 afterwards, you need more resistance. You can add weight to your push up (eventually) with a rucksack full of sand bags, but make sure it is secure on your back. Same goes for the running up hill.
Look up plyometrics, push up (for the form you can use) and bent over row on youtube to get some advice and coaching.
Interests
So take right now, for example, there is a right-wing populist uprising. It's very common, even on the left, to just ridicule them, but that's not the right reaction. If you look at those people and listen to them on talk radio, these are people with real grievances. I listen to talk radio a lot and it's kind of interesting. If you can sort of suspend your knowledge of the world and just enter into the world of the people who are calling in, you can understand them. I've never seen a study, but my sense is that these are people who feel really aggrieved. These people think, "I've done everything right all my life, I'm a god-fearing Christian, I'm white, I'm male, I've worked hard, and I carry a gun. I do everything I'm supposed to do. And I'm getting shafted." And in fact they are getting shafted. For 30 years their wages have stagnated or declined, the social conditions have worsened, the children are going crazy, there are no schools, there's nothing, so somebody must be doing something to them, and they want to know who it is. Well Rush Limbaugh has answered - it's the rich liberals who own the banks and run the government, and of course run the media, and they don't care about you—they just want to give everything away to illegal immigrants and gays and communists and so on. Well, you know, the reaction we should be having to them is not ridicule, but rather self-criticism. Why aren't we organizing them? I mean, we are the ones that ought to be organizing them, not Rush Limbaugh. There are historical analogs, which are not exact, of course, but are close enough to be worrisome. This is a whiff of early Nazi Germany. Hitler was appealing to groups with similar grievances, and giving them crazy answers, but at least they were answers; these groups weren't getting them anywhere else. It was the Jews and the Bolsheviks [that were the problem]. I mean, the liberal democrats aren't going to tell the average American, "Yeah, you're being shafted because of the policies that we've established over the years that we're maintaining now." That's not going to be an answer. And they're not getting answers from the left. So, there's an internal coherence and logic to what they get from Limbaugh, Glenn Beck, and the rest of these guys. And they sound very convincing, they're very self-confident, and they have an answer to everything—a crazy answer, but it's an answer. And it's our fault if that goes on. So one thing to be done is don't ridicule these people, join them, and talk about their real grievances and give them a sensible answer, like, "Take over your factories."
