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This exercise targets: calves, hamstrings, quadriceps, glutes, chest, shoulders, biceps and abs For this exercise, you will need: no equipment First, stand up straight. Then bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards...

This exercise targets: calves, hamstrings, quadriceps, glutes and shoulders For this exercise, you will need: no equipment Your feet are shoulder-width apart, your back is straight and your trunk slightly leaning forward. Place your arms are by your sides, forming a 90 degree angle in the elbows. Lower your body...

This exercise targets: your lower back and hamstrings For this exercise, you will need: two dumbbells Stand with your back straight and legs shoulder-width apart. Hold the dumbbells with your arms pointed down in front of you, and with your palms facing in toward your hamstrings. Your knees are locked...

This exercise targets: the lower back, glutes, hamstrings, middle back For this exercise, you will need: an exercise ball, an exercise mat and a dumbbell Lie down on an exercise ball. Your torso is pressing against the ball and is parallel to the floor. Press the ball of your feet...

This exercise targets: triceps For this exercise, you will need: two dumbbells and a stepper Lay on your back on a stepper or a flat bench with your head just off the bench end. Hold the dumbbells with your arms stretched out and above your shoulders. By bending your arms...

This exercise targets: inner thighs, hamstrings, glutes For this exercise, you will need: an exercise mat Lie on one side of your body and don't allow the top hip to roll to either back or front. Your bottom leg is straight with the toes pointed forward, forming a 90 degree...

This exercise targets: quadriceps, hamstrings and glutes For this exercise, you will need: two dumbbells Take an elongated stride. One foot is in front of you, and will bear most of your weight. The other foot is behind you and with the heel off the floor. Go as low as...

This exercise targets: glutes and hamstrings For this exercise, you will need: a chair or something similar Stand up straight with your feet shoulder width apart. Grab the top of a chair back or something similar, to brace yourself. Lift one leg behind you while keeping the other leg straight...

This exercise targets: glutes and hamstrings For this exercise, you will need: an exercise mat Position your body on an exercise mat on all fours. Your arms are bellow your shoulders and your knees are forming a 90 degree angle. Lift one leg and maintain that right angle in the...

This exercise targets: chest, triceps, shoulders For this exercise, you will need: an exercise mat Put your weight on your toes and hands. Position your hands comfortably, which is usually wider than shoulder width. Place your body in a straight line from your toes to your shoulders. Lower your upper...