Bodyweight Squat
Glute, hamstring, low-back, abdominal, and upper back. Stand with feet wider than hips and legs slightly turned out. Bend knees and drop hips to parallel ground. One rep, straighten knees. Do 20 repetitions.
Lunges
Glute, quad, hamstring Stand with hands on hips, right foot 2 feet in front of left. Bend right knee over right ankle, lowering hips and left knee. Return to start with right knee straightened for one rep. 15 reps. Left-side repeat
Bicycle Crunch
Lay face-up with hands behind head. Lift head, neck, and shoulders off floor with knees to chest. Twist right, left elbow to right knee. Also, stretch the left leg. Get back to start. One rep to left. Do 20 repetitions.
Forearm Plank
Place forearms on ground with hands clasped and elbows beneath shoulders. Lift knees and step feet back to put weight on balls of feet and hands and align shoulders, hips, and heels. Hold one minute.
Pushups
Start on all fours with hands under shoulders and knees under hips. Lift knees and step back to put weight on feet and hands and align shoulders and heels. Lower body with elbows bent. Return to start with straight elbows for one rep. Do 10 repetitions.
Calf Raises
Stand with feet beneath hips. Lift heels to balls of feet. One rep, lower heels. Do 30 repetitions.
Reverse crunches
Lay face-up with feet up and arms in a V outside hips, palms down. Arc legs up and toward the chest while slowly lifting hips 1 2 inches. Drop to start position slowly for one rep. Do 15 repetitions.
Super Girl
Lay face-down with arms overhead. Second, lift arms, head, chest, and legs to raise waistline. Hold one breath and return to start for one rep. Do 10 repetitions.