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This exercise targets: chest, triceps, shoulders and lats For this exercise, you will need: one or two dumbbells and a stepper Lie on a stepper with your feet flat on the floor. You can perform this exercise with two dumbbells or one dumbbell only. Hold a dumbbell with your arms...

This exercise targets: abdominal muscles For this exercise, you will need: an exercise mat Lie flat on your back with your head and shoulders resting on the exercise mat. Straighten your legs and lock the knees. Point your toes forward, and put your hands under your butt with your palms...

This exercise targets: calves, hamstrings, quadriceps and glutes For this exercise, you will need: no equipment Get in a squat position and lower your body as much as you can. Your feet are wider apart than your shoulders and are stable on the ground. Start skipping by quickly alternating your...

This exercise targets: calves, hamstrings, quadriceps, glutes, shoulders, back muscles and abdominals For this exercise, you will need: no equipment As you jog, bring your knees up high in front of you, to waist level if you can. Land on the balls of your feet and keep your knees bent...

This exercise targets: your lower back and abdominals For this exercise, you will need: an exercise mat Get in an all-fours position with your knees and hands on the floor. Your hands are shoulder-width apart, your back straight and your knees in a stable position. This exercise is a combination...

This exercise targets: abdominal muscles For this exercise, you will need: an exercise matLie on your back with your hands behind your head. Lift your torso a few inches off the floor. Straighten your legs and hold your feet about five inches off the floor with the toes pointed forward...

This exercise targets: abdominal muscles For this exercise, you will need: an exercise matLie on your side, with a focus on the hips. Put your hand below the level of your shoulder and lean on it. The upper arms should be at ear level. Your legs should be a few...

This exercise targets: the lower back For this exercise, you will need: an exercise mat Lie face down on the exercise mat. Stretch your arms out overhead. Press your fingers to the floor, and raise your thighs off the floor. Return to the starting position and repeat.  Tips:When raising your...

This exercise targets: lower back For this exercise, you will need: an exercise mat Lie face down on the exercise mat. Your arms are stretched out overhead. Raise your arms, chest and legs off the floor. Squeeze muscles and hold for a second. Lower back to the ground, and repeat.Tips:Work...

This exercise targets: your lower back For this exercise, you will need: an exercise mat Get in an all-fours position with your knees and hands on the floor. Your hands should be shoulder-width apart, your back straight and your knees in stable position. Raise your leg and the opposite arm...