Squats strengthen the quadriceps, hamstrings, and glutes. They increase hip and lower back flexibility, balance, and stability. Standing hip-width apart with your weight in your heels, squat.
Lower your hips and back as if sitting on a chair, maintaining your chest up and knees in line with your toes. Press your heels to stand.
Bodyweight push-ups tone and strengthen the chest, triceps, and shoulders. They also strengthen core stability.
Start a push-up in a high plank with your hands shoulder-width apart and your core engaged. Keep your body straight and bend your elbows to lower yourself. Push back up.
Static planks can strengthen core muscles. Start on a high plank with your hands shoulder-width apart and core engaged. Keep your body upright and your core engaged as long as you can.
This complex exercise works the legs, glutes, and core. They increase balance and coordination. Lunges begin with one foot forward and feet hip-width apart.
Bend both knees and lower yourself, keeping your front knee in line with your toes. Repeat on the opposite side.
This full-body workout improves cardiovascular fitness and tones several muscle groups.
Squat from a standing posture to complete a burpee. Jump back into high plank with your hands on the ground. Push-up, hop your feet to your hands, and stand up. Jump to the ceiling with your hands aloft.