Aim for 3 sets of each, with 10-15 reps per set, and rest 30-60 seconds between sets.
Squats – Squats are a fantastic full-body exercise that primarily targets the legs and glutes while engaging the core. Stand with feet shoulder-width apart, lower your hips as if sitting back into a chair, and keep your chest up. Press through your heels to return to standing.
Push-ups – This classic upper body exercise works the chest, shoulders, and triceps, while also engaging the core for stability. Start in a plank position with your hands slightly wider than shoulder-width apart, lower your body until your chest nearly touches the floor, and then push back up.
Lunges – Lunges target the legs and glutes while improving balance and coordination. Take a step forward with one leg, lowering your back knee toward the ground in a 90-degree angle. Push through the front foot to return to standing, and alternate legs.
Plank – The plank is a core-strengthening exercise that also works the shoulders, back, and glutes. Begin in a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and hold the position for 30-60 seconds.
Glute Bridges – This exercise is great for strengthening the glutes, lower back, and hamstrings. Lie on your back with your feet flat on the floor and knees bent. Lift your hips toward the ceiling, squeezing your glutes at the top, then slowly lower back down.
Mountain Climbers – A high-intensity exercise that combines cardio with strength training. Start in a plank position, then alternate driving your knees toward your chest quickly, as if "climbing" a mountain. This exercise boosts heart rate and engages the core and legs.
Superman – A great exercise for strengthening the lower back and improving posture. Lie face down with arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, squeezing your lower back and glutes. Hold for a second at the top, then lower back down.
By incorporating these seven exercises into your daily routine, you’ll improve overall muscle tone, core strength, and cardiovascular fitness, all while keeping your workouts simple and effective.