Bodyweight Squats

 Stand with feet shoulder-width apart, lower your hips into a squatting position, keeping your chest up and back straight. Push through your heels to return to the starting position


Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body by bending your elbows and then push back up to the starting position


Start in a push-up position and lower onto your forearms. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position for the desired duration.


 Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position and switch legs.

Glute Bridges

 Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top, and then lower your hips back down.

Triceps Dips

Sit on the edge of a sturdy chair or step with hands gripping the edge. Slide your hips off the chair and bend your elbows to lower your body, then push back up.

Leg Raises

 Lie on your back with legs extended. Lift your legs off the ground while keeping them straight, then lower them back down without letting them touch the floor.


Lie face down with arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, squeezing your lower back muscles. Lower back down and repeat.

Mountain Climbers

 Start in a plank position and alternate bringing your knees towards your chest in a running motion, while keeping your core engaged.

Jumping Jacks

A great cardiovascular exercise. Start with your feet together and hands at your sides, then jump while spreading your legs and raising your arms overhead. Jump back to the starting position.

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