High Knees
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Imaginary Skipping 
Imagine you’ve got a rope with you. 
Swing and hop on your legs - alternate it, left and right 
Jump as high as you can and land gently. 

Jumping jacks
Stand upright with your legs together, arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Jump back to starting position.

Mountain climbers
1. Put both hands and knees on the floor.
2. Place your right foot near your right hand and extend your left leg behind you. 
3. In one smooth motion, switch your legs, keeping your arms in the same position. 
4. Switch your legs back and forth twice, such that your right leg is again close to your right hand.

High Knees
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
Imaginary Skipping 
Imagine you’ve got a rope with you. 
Swing and hop on your legs - alternate it, left and right 
Jump as high as you can and land gently. 

Jumping jacks
Stand upright with your legs together, arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Jump back to starting position.

Mountain climbers
1. Put both hands and knees on the floor.
2. Place your right foot near your right hand and extend your left leg behind you. 
3. In one smooth motion, switch your legs, keeping your arms in the same position. 
4. Switch your legs back and forth twice, such that your right leg is again close to your right hand.

High Knees
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
Imaginary Skipping 
Imagine you’ve got a rope with you. 
Swing and hop on your legs - alternate it, left and right 
Jump as high as you can and land gently. 

Jumping jacks
Stand upright with your legs together, arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
Jump back to starting position.

Mountain climbers
1. Put both hands and knees on the floor.
2. Place your right foot near your right hand and extend your left leg behind you. 
3. In one smooth motion, switch your legs, keeping your arms in the same position. 
4. Switch your legs back and forth twice, such that your right leg is again close to your right hand.

JUMP SAUAT
How to Do Squat Jumps
Stand with your feet shoulder-width apart.
Start by doing a regular squat, engage your core, and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground. ...

PUSH-UPS
How to Do a Push-Up
Get down on all fours, placing your hands slightly wider than your shoulders.
Straighten your arms and legs.
Lower your body until your chest nearly touches the floor.
Pause, then push yourself back up.

PULSE SQUAT
How to do pulse squat
Stand with your feet shoulder-width apart.
Start by doing a regular squat, and engage your core. 
This time you won’t stand or come all the way up
Stay In between sitting all the way down and standing. Move up and down like a pumping heart 

CHAIR DIPS
How to
Move your torso forward off the chair with your arms extended. Your buttocks should hover over the floor and your knees should be slightly bent. Your heels should touch the floor a few inches in front of your knees. Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle.

MOUNTAIN CLIMBERS 
As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And because it's a cardio exercise, you'll get heart health benefits and burn calories.
INSTRUCTIONS;
Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
Pull your right knee into your chest as far as you can.
Switch legs, pulling one knee out and bringing the other knee in.
Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
4 sets of 10 reps (super set)

BURPEES TO CLEAN AND PRESS
Start in pushup position, holding a dumbbell in each hand. 
Perform a pushup. 
Still holding onto the dumbbells, pop up onto your feet. 
Clean the dumbbells to shoulder level. 
Stand up straight and press the dumbbells over your head. Repeat.

B. SUMO SQUAT TO BICEP CURL
EQUIPMENT: Dumbbell
Stand with your feet wider than hip-width apart, toes turned out, holding a pair of dumbbells between your knees. This is the start. 
Bending at your knees, lower your body until your thighs are parallel to the floor (A). Push yourself back up as you curl the weights up to your shoulders (B). Return to start. That's 1 rep. 

PUSH UP (WIDE)
PLANK
PUSH UP (CLOSE)
MOUNTAIN CLIMBERS 

Clean and Press: The clean and press is a magnificent exercise that builds stamina, cardiovascular endurance, muscular endurance, and even strength.
Instructions;
Start with feet shoulder-width apart and hold the barbell approximately 2 inches away from your shins. Push your hips back and grab the barbell so your palms are facing your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long.
Keep your core very tight and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as you can. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward.
As soon as the bar reaches your chest, drive through your heels again and press the directly overhead and straighten your arms and legs. Keep your core very tight. Return to starting position with control.

STANCE JACK
DUMBBELL SNATCHES 
Stand shoulder-width apart with a dumbbell on the floor between your feet. It’s best to use a lightweight at first and gradually increase the load as you learn to perform the move safely with proper form.
Keep your shoulders back, chest out, and eyes facing straight ahead. Ensure your back is straight.
Push your hips back (hinge your hips) and bend your knees into a squat position. With a straight right arm, grab the dumbbell with an overhand grip. You should not have to reach far ahead or behind to grab the dumbbell.
Tip: Avoid hunching your back and looking down. Hinge at your hips and bend with your knees to lower your body.
Before standing up, slightly rotate your elbow and shoulder externally (outward). Be sure your shins are perpendicular to the ground, pushing into your heels, and your back is straight.
Drive down into your heels and stand up explosively using your legs and glute — your feet may leave the ground. Using the momentum of your lower body, begin to raise the dumbbell vertically in a straight line. It should be kept close to your body with a motion similar to that of zipping up a jacket.
As the dumbbell approaches shoulder height, begin to pull the dumbbell backward toward your chest and flip your elbow so it’s now below the dumbbell. Press upward with the dumbbell — similarly to an upward punching motion — so that it’s above your head with a straight arm.
Tip: Focus on using the momentum from your lower body to transfer the weight rather than relying on your shoulder and arms.
Clean and Press: The clean and press is a magnificent exercise that builds stamina, cardiovascular endurance, muscular endurance, and even strength.
Instructions;
Start with feet shoulder-width apart and hold the barbell approximately 2 inches away from your shins. Push your hips back and grab the barbell so your palms face your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long.
Keep your core very tight and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as you can. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward.
As soon as the bar reaches your chest, drive through your heels again and press the directly overhead and straighten your arms and legs. Keep your core very tight. Return to starting position with control.

Clean and Press: Clean and press is a magnificent exercise that builds stamina, cardiovascular endurance, muscular endurance, and even strength.
Instructions;
Start with feet shoulder-width apart and hold the barbell approximately 2 inches away from your shins. Push your hips back and grab the barbell so your palms are facing your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long.
Keep your core very tight and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as you can. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward.
As soon as the bar reaches your chest, drive through your heels again and press the directly overhead and straighten your arms and legs. Keep your core very tight. Return to starting position with control.
4 sets of 10 reps

WALKOUT: Walkouts are pretty much a total-body move. Specifically, they target:
Shoulders
Triceps
Chest
Glutes
Hamstrings
Core
Instructions;
a) ‘Place your feet flat on the floor, your hands close to your feet, and you’ll feel your hamstrings stretch. 
b) Next, walk your hands away from your legs, keeping your legs straight as you move forward until you’re in a high plank position. Then walk your hands back towards your feet and stand upright. 
4 sets of 10 reps

Decline bench press
Equipment required: barbell or dumbbells,
1.Lie on your back on the decline bench, with your knees bent and ankles secured behind the ankle rests. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward the feet. Press your arms straight to lift the weight off the rack.
2.Position the weight above your lower chest to the upper abdomen region.
3.Slowly bend your elbows to lower the weight down to your chest, approximately in line with your nipples.
4.Pause, then press the weight back to the start position.
We are going to be doing 4 sets of 10reps, are you ready!? Let’s go!

Pushup
Equipment required: none
1.Begin on your hands and knees, and step back into a high plank position. Your hands should be just wider than your shoulders, and your legs should be straight with your quads. Your hamstrings should be engaged and your spine neutral.
2.Keeping your core tight, bend your elbows at a 45-degree angle to lower your chest toward the floor, maintaining a straight line from head to heel.
3.Aim to go as low as you can without losing the support of your core or the alignment of your spine and pelvis.
4.Press your chest away from the ground until your elbows are straight. Remember to keep your hips in line with your shoulders and ankles. If this is too challenging to perform on your feet, you may do this exercise on your knees.

. Incline bench press
Equipment required: barbell or dumbbells, incline bench
1.Lie on your back on the incline bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.
2.Position the weight above your collarbone.
3.Slowly lower the weight down to your chest, approximately in line with your mid-chest to just above your nipples.
4.Pause, then press the weight back to the start position.
As with the flat bench, remember to keep your back flat and your feet flat throughout the movement. And, again, it’s highly recommended that you do this exercise with someone spotting you.
We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!

Reverse Fly
Benefits: Although primarily an upper back exercise, this move also engages the posterior deltoid, Kelly says.
•Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
•Bend forward at the hips until your chest is almost parallel with the ground. Allow the weights to hang straight down at arm’s length, palms facing each other. This is the starting position.
•Keeping your back flat, raise your arms out to your sides until they’re in line with your body. Squeeze your shoulder blades together at the top of the movement.
•Return to the starting position, and repeat for reps.
We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!
3. Incline bench press
Equipment required: barbell or dumbbells, incline bench
1. Lie on your back on the incline bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.
2. Position the weight above your collarbone.
3. Slowly lower the weight down to your chest, approximately in line with your mid-chest to just above your nipples.
4. Pause, then press the weight back to the start position.
As with the flat bench, remember to keep your back flat and your feet flat throughout the movement. And, again, it’s highly recommended that you do this exercise with someone spotting you.
We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!

Reverse Fly
Benefits: Although primarily an upper back exercise, this move also engages the posterior deltoid, Kelly says.
•Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
•Bend forward at the hips until your chest is almost parallel with the ground. Allow the weights to hang straight down at arm’s length, palms facing each other. This is the starting position.
•Keeping your back flat, raise your arms out to your sides until they’re in line with your body. Squeeze your shoulder blades together at the top of the movement.
•Return to the starting position, and repeat for reps.
We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!
3. Incline bench press
Equipment required: barbell or dumbbells, incline bench
1.Lie on your back on the incline bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.
2.Position the weight above your collarbone.
3.Slowly lower the weight down to your chest, approximately in line with your mid-chest to just above your nipples.
4.Pause, then press the weight back to the start position.
As with the flat bench, remember to keep your back flat and your feet flat throughout the movement. And, again, it’s highly recommended that you do this exercise with someone spotting you.
We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!

This is a great way to warm up your hamstrings. For an added challenge, grab two dumbbells and rest them on the backs of your shoulders behind your head.
Step 1: Stand with your feet hip-width apart and place your hands behind your head with your elbows open wide.
Step 2: Keeping your knees slightly bent, hinge forward at the hips until your chest is almost parallel to the floor. Press your hips back while keeping your spine neutral and your abs engaged.
Step 3: Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep.
We are going to be doing 4Sets of 12 reps, are you ready!? Let’s go!
2. ROMANIAN DEADLIFTS
Step 1: Stand with your feet hip-width apart, holding one dumbbell in each hand. Position the dumbbells in front of your thighs, palms facing your body.
Step 2: Keeping your knees slightly bent, press your hips back as you hinge forward at the waist, and lower the weights to about mid-shin height.
Step 3: Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep.
We are going to be doing 5Sets of 12 reps, are you ready!? Let’s go!

This is a great way to warm up your hamstrings. For an added challenge, grab two dumbbells and rest them on the backs of your shoulders behind your head.
Step 1: Stand with your feet hip-width apart and place your hands behind your head with your elbows open wide.
Step 2: Keeping your knees slightly bent, hinge forward at the hips until your chest is almost parallel to the floor. Press your hips back while keeping your spine neutral and abs engaged.
Step 3: Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep.
We are going to be doing 4Sets of 12 reps, are you ready!? Let’s go!

ROMANIAN DEADLIFTS
Step 1: Stand with your feet hip-width apart, holding one dumbbell in each hand. Position the dumbbells in front of your thighs, palms facing your body.
Step 2: Keeping your knees slightly bent, press your hips back as you hinge forward at the waist, and lower the weights to about mid-shin height.
Step 3: Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep.
We are going to be doing 5Sets of 12 reps, are you ready!? Let’s go!

Kettlebell Swing
How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with both hands, arms extended straight toward the floor and bell between knees on the floor. In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to chest height, keeping arms straight and core tight.
Reverse the movement, bringing the kettlebell between thighs this time when you hinge. That's one rep.
We are going to be doing 4Sets of 15reps, are you ready!? Let’s go!

Shoulders
Dumbbell Lateral Raise
Benefits: This move is an excellent way to target your middle deltoid, Kelley says.
•Stand tall with your feet hip-width apart and your arms at your side, holding a dumbbell in each hand.
•Raise your arms to your sides until they’re level with your shoulders. Keep your palms facing downward.
•Slowly lower your arms, and repeat for reps.
We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!

Military Press
Benefits: This moves targets the entire deltoid muscle and is excellent for muscle growth, Kelley says. It also works your triceps, traps, and pectoral muscles.
•Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand. Step one foot slightly forward in a staggered stance.
•Bring your weights to shoulder level, with your palms facing forward.
•Extend your arms straight above your shoulders. Keep your back straight and engage your core.
•Slowly lower the weights back to shoulder level and repeat for reps.
We are going to be doing 5Sets of 12reps, are you ready!? Let’s go!

Regularly performing quad-strengthening exercises may help make it easier to extend your knee and flex your hip. Building strength in your quads may also;
•improve the stability of your kneecap
•protect your knee joint from injury
•increase your jump height
•improve your overall athletic ability
•lower your risk of developing knee osteoarthritis
•improve your balance and stability
•make everyday movements such as walking, bending, and sitting easier to do.

1. Bodyweight squat
Bodyweight squats are one of the best all-around exercises for strengthening your core and lower body.
If at first, you find it too challenging, you can make the exercise easier by reducing the depth of the squat.
Muscles worked: quads, hamstrings, glutes, core, spinal erectors

Instructions
1.Stand with your feet shoulder-width apart and toes facing slightly outward. You can keep your arms at your sides, place your hands on your hips, or clasp your hands in front of you.
2.Keeping your core tight and chest up, push your hips back as if you’re sitting in a chair.
3.Stop when your thighs are parallel to the floor and pause for a moment.
4.Push through your heels until you return to the starting position.
Safety tips
•Don’t let your knees collapse inward.
•Go only as low as you can go without rounding your back.
•Try to keep your knees aligned with your feet.
We are going to be doing 5Sets of 20 reps, are you ready!? Let’s go!
3. Step-up
Step-ups are a great way to work on your knee stabilization. Using a lower box makes the exercise easier.
Muscles worked: quads, hips, hamstrings, calves, core
Instructions
1.Find a box, a step, or some other solid surface that’s about knee-high.
2.Put one foot on the object and step up, aiming to keep your knee aligned with your ankle and not letting it collapse inward.
3.When you step up, focus on driving through your heel and keep a tall posture as you push your opposite knee upward until it’s at the same height as your hip.
4.Step back down and step up again with your opposite foot. Continue alternating throughout your set.
Safety tip
•Make sure the object you’re stepping on is solid and can’t move out from under you.
•Keep the space around you clear of any objects.
•If you’re using a weight, keep at least one hand free.
We are going to be doing 5Sets of 10 step-ups, are you ready!? Let’s go!

Holding a medium-weight dumbbell in one hand, stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Place right hand on a wall in front for balance. Draw the weight up toward the chest by bending the left elbow straight up toward the ceiling.
We are going to be doing 4Sets of 15 reps, are you ready!? Let’s go!

Doing a chest press while standing will target your pecs in a unique way which can stimulate new muscle growth very effectively. 
You only need one dumbbell for this exercise since you will be grasping it on either side. The movement is simple but not easy since you will be fighting gravity the entire time. For this reason, choosing a dumbbell of the correct weight is key. Make sure you can press in and out at mid-chest height successfully without rounding your shoulders or collapsing in the back. 
We are going to be doing 4Sets of 10 reps, are you ready!? Let’s go!

Resistance Band Raised Leg Pushups
To do this one, you need a platform to put your feet on (like a step, chair, or stool) and a resistance band. Start kneeling in front of the platform while you wrap the resistance band around your back and around your hands. Then get into a plank position and place your feet onto the platform. 
Ideally, your body will be parallel to the floor or your feet can be slightly higher than your head. Now do as many push-ups as you can. If you have trouble doing at least eight push-ups, you may want to choose a lighter resistance band (or none at all). 
Lower Chest: The lower chest is usually exercised by working out on a decline bench but we can also target it by raising our feet off the floor or lifting the weight above our head.