Push-Ups
Start in a plank position with hands slightly wider than shoulder-width. Lower your chest to the floor, keeping your body in a straight line, then push back up. Keep your core tight throughout. If too hard, drop to your knees.
Squats
Stand with feet shoulder-width apart, toes slightly out. Push your hips back and bend your knees as if sitting into a chair. Keep your chest up and knees tracking over your toes. Lower until thighs are parallel to the floor, then stand back up.
Plank
Place forearms on the floor with elbows under your shoulders. Extend your legs behind you, resting on your toes. Keep your body in a straight line from head to heels. Squeeze your abs and glutes. Do not let your hips sag or rise.
Jumping Jacks
Stand with feet together and arms at your sides. Jump your feet out wide while raising your arms above your head. Jump back to the starting position. Keep a steady rhythm and land softly to protect your joints. Great for warming up the whole body.
Lunges
Stand tall, step one foot forward and lower your back knee toward the floor. Keep your front knee directly above your ankle and your torso upright. Push through your front heel to return to standing. Alternate legs with each rep.
Mountain Climbers
Start in a high plank position. Drive one knee toward your chest, then quickly switch legs in a running motion. Keep your hips level and your core engaged. The faster you go, the more cardio benefit you get. Great for burning calories quickly.
Glute Bridges
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Hold for one second, then slowly lower back down. Great for posture and back health.
Tricep Dips
Sit on the edge of a sturdy chair or step with hands gripping the edge. Slide your hips off and lower your body by bending your elbows to about 90 degrees. Push back up to the start. Keep your back close to the chair and your elbows pointing behind you.
High Knees
Stand in place and run on the spot, driving your knees up toward your chest as high as possible with each step. Pump your arms in rhythm. Keep your core engaged and land lightly on the balls of your feet. This raises your heart rate fast.
Child's Pose Stretch
Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground. Rest your forehead on the floor and breathe deeply. This is the perfect cool-down stretch — it releases tension in your back, hips, and shoulders after your workout.
