Squats: Squats target your lower body, including your glutes, quadriceps, and hamstrings. Stand with your feet hip-width apart, lower your body as if sitting back into a chair, and then return to the starting position.
Lunges: Lunges are great for toning your legs and glutes. Step forward with one leg, lowering your body until both knees are at 90-degree angles, and then return to the starting position. Repeat with the other leg.
Push-ups: Push-ups work your chest, shoulders, and triceps while also engaging your core muscles. Start in a plank position with your hands slightly wider than shoulder-width apart, lower your body by bending your elbows, and then push back up.
Plank: Planks engage your core muscles, including your abs, back, and shoulders. Begin in a push-up position, resting on your forearms, and hold the position for as long as you can while maintaining proper form.
Mountain climbers: Mountain climbers target multiple muscle groups, including your core, arms, and legs. Start in a plank position, bring one knee toward your chest, and then quickly switch legs as if running in place.
Bicycle crunches: Bicycle crunches are effective for toning your abdominal muscles. Lie on your back, bring your knees toward your chest, and perform a cycling motion with your legs while touching your opposite elbow to the opposite knee.
Burpees: Burpees are a full-body exercise that targets multiple muscle groups. Begin in a standing position, squat down and place your hands on the floor, jump your feet back into a plank position, perform a push-up, jump your feet back toward your hands, and then jump up explosively.
Dumbbell shoulder press: This exercise targets your shoulder muscles. Hold a dumbbell in each hand at shoulder height, palms facing forward, and then press the weights overhead, extending your arms fully. Lower the weights back to the starting position.
Dumbbell bicep curls: Bicep curls target your bicep muscles. Stand with a dumbbell in each hand, palms facing forward, and then curl the weights toward your shoulders while keeping your elbows close to your body. Slowly lower the weights back down.
Glute bridges: Glute bridges help tone your glutes and hamstrings. Lie on your back with your knees bent and feet flat on the floor, lift your hips off the ground by squeezing your glutes, and hold for a few seconds before lowering back down.