SQUAT
Lower Body

Start out by standing with your feet shoulder-width apart and hold dumbbells at your sides. Hold your head straight while you maintain the natural arch in your back, knees soft. Inhale as you bend at the knees and hips to a sitting position, or as low as you can comfortably go without pain or discomfort. Allow the arms to swing forward for balance. Your buttocks never drop below the level of your knees, and your knees do not extend beyond the toes. Exhale, slowly rising to a standing position with your knees and hips straight, allowing the arms to drop back to your sides. Ideally, select a resistance level (body weight or dumbbells) that enables you to hit muscle fatigue in the 12- to 20-repetition range.

Intensity Booster: Hold dumbbells (as shown), but if you don't have access to free weights, simply perform this exercise at a slower pace to increase intensity and overall results. Squat down to a slow count of eight, and back up to a slow count of four.

CLASSIC PUSH-UP
Upper Body

Lie face down on the floor or mat, hands on the floor, palms down, slightly wider than shoulder-width apart, and toes curled under on the floor. Your back and legs are straight. Exhale as you slowly straighten your arms and push your body away from the floor. Inhale, lowering yourself back down to the point where your chest comes within a few inches of the floor. Repeat to the point of muscle fatigue (in the range of 15 to 20 repetitions).

Intensity Booster: Elevate your feet on a step or bench (while your hands remain on the floor) to increase intensity. To reduce overall intensity, perform the Modified Push-Up instead of the classic version.

MODIFIED PUSH-UP
Upper Body/Core

Everything remains the same as in the regular push-up, except your knees are bent and remain on the floor throughout the movement instead of the feet. Repeat to the point of muscle fatigue (in the range of 15 to 20 repetitions).

LEG RAISE
Lower Body/Core

Lie supine on a mat or padded carpet, legs straight, both hands under your buttocks to help maintain the proper pelvic tilt (engages abs). With your head held off the floor a few inches, exhale and slowly bring your knees to your chest. If necessary, support your head and neck with a folded towel. Inhale as you straighten your legs (make sure you keep the lower back pressed firmly onto the floor), then return to the starting position. Repeat to the point of muscle fatigue (in the range of 20 to 30 reps).

Intensity Booster: Kicking your legs straight out and near the floor will increase intensity (as shown), while kicking higher up, and away from the floor will reduce it.

The Lying Leg Lift
Lower Body

Start Position: Lie flat on the floor with your left leg bent, the sole of your foot flat on the floor and your arms straight at your sides. Your right leg is straight out in front of you (with or without an ankle weight).

Movement: Flexing your working thigh muscle as you go and keeping your knees locked, raise your leg until it goes past your other knee. Give your thigh an extra hard flex and return to start position. Repeat the movement until you have done 15 repetitions. Then, perform 15 reps for your other leg. Once you have worked both legs, move on to the frog leg lift without rest.

Frog Leg Lift
Lower Body

Start Position: Lie flat on your back with your arms extended and parallel to your sides. Bend at the knees and let the sides of the shoes touch, so that your knees are about 20 inches apart.

Movement: Flexing your inner thighs as you go, extend your legs upward until your knees are locked and your legs are completely together. Repeat the movement until you’ve completed 15 repetitions. Rest 15 seconds and go back to the lying leg lift.