Push-ups, many people’s first real exercise - other than jumping jackets it seems - and still the king of zero-equipment exercises in my opinion. Here are 8 variations showing which muscles each variation targets the most. To increase range of motion you could use a set of push-up bar
The secret to apartment tuck jumps? Work on landing softly.
Keep a bend in your knees as you land and sink down to absorb the force. Work on “cat like” landings. Not only will it keep things quieter, but you’ll engage more muscles, specifically the stabilizers in your legs. :)