1. Push-Ups
Description: Push-ups are a classic bodyweight exercise that targets the chest, shoulders, triceps, and core.
How to Perform:
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest almost touches the floor.
Push back up to the starting position.
Variations: Modify by performing push-ups on your knees or try incline push-ups with your hands elevated on a chair.
2. Squats
Description: Squats are excellent for working the lower body, including the quadriceps, hamstrings, glutes, and calves.
How to Perform:
Stand with your feet shoulder-width apart and toes slightly turned out.
Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
Return to the starting position by pushing through your heels.
Variations: Try jump squats for added intensity or sumo squats to target the inner thighs.
3. Lunges
Description: Lunges work the legs and glutes while also improving balance and stability.
How to Perform:
Stand with your feet hip-width apart.
Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
Push back to the starting position and repeat on the other side.
Variations: Add a reverse lunge or walking lunges to increase the challenge.
4. Planks
Description: Planks are a core-strengthening exercise that also engages the shoulders, back, and glutes.
How to Perform:
Start in a forearm plank position with your body in a straight line from head to heels.
Engage your core and hold the position for as long as possible.
Variations: Try side planks or plank with leg lifts for added difficulty.
5. Mountain Climbers
Description: Mountain climbers are a dynamic exercise that boosts cardiovascular fitness while working the core, shoulders, and legs.
How to Perform:
Start in a plank position with your hands under your shoulders.
Quickly drive one knee toward your chest, then switch legs in a running motion.
Continue alternating legs at a fast pace.
Variations: Slow down the pace or add a twist to target the obliques.
6. Burpees
Description: Burpees are a full-body exercise that combines strength and cardio, targeting multiple muscle groups.
How to Perform:
Start standing with feet shoulder-width apart.
Drop into a squat position and place your hands on the floor.
Jump your feet back into a plank position, perform a push-up, then jump your feet back to your hands.
Explode into a jump and reach overhead.
Variations: Modify by skipping the push-up or jumping, or add a tuck jump for extra intensity.
7. Leg Raises
Description: Leg raises focus on the lower abs and help improve core strength.
How to Perform:
Lie on your back with your legs straight and arms at your sides.
Lift your legs up towards the ceiling while keeping them straight.
Slowly lower them back down without touching the floor.
Variations: Try flutter kicks or scissors for variations that also engage the hip flexors.
