Bent Over Rows


Hold a dumbbell in each hand and bend over at the waist so that your chest is parallel to the floor. Allow your arms to extend fully beneath your shoulders. Keep your core tight and your back straight as you bend at the elbows and use your biceps to pull the dumbbells toward your chest. Slowly lower the weights towards the floor. Perform 2 to 3 sets of 10 to 12 reps.


Tricep Dips


Sit on the floor with your back against a sturdy bench or step, legs fully extended in front of you. Place your palms on the step so that your fingers are facing your body. Straighten your arms so that your butt lifts off the floor. Pause when your arms are fully extended, then slowly lower your butt to the floor and repeat. Make sure to keep your heels on the ground. Don’t allow your elbows to flare out during the exercise. Do 3 sets of 10 reps.


Bird-Dogs


Begin on your hands and knees with your hands directly below your shoulders, knees directly below your hips. Slowly extend your right arm and your left leg until both are parallel to the floor. Engaging your core, pull both extended limbs together under your torso. Return to the starting position, then repeat the movement with the opposite limbs. Perform 2 to 3 sets of 10 to 12 reps.


Sit Ups


Lie on your back on the floor with your knees bent and your feet hooked under a piece of furniture to prevent them from moving. If you have a workout partner, you can also have him or her hold your feet. Cross your arms over your chest so that your hands are resting flat against your shoulders. Exhaling, tighten your core and lift your shoulders and back towards your knees until your chest and knees form a V shape. Slowly lower your body back to the floor. Perform 2 to 3 sets of 10 to 15 reps.   


V-Ups


Lie on your back on a mat with your arms extended behind you and raised about a foot off the floor. Hold your legs at a 45-degree angle to the floor. Contract your abs as you lift your back and shoulders off the ground, curling your torso towards your legs. At the same time, raise your legs as high as you can, so that your body forms a V shape. Slowly return to starting position. Complete 2 to 3 sets of 10 to 15 reps.  


Wall Sits 


Stand tall with your back pressed into a wall. Slide down the wall until your thighs are parallel to the ground and hold the position for as long as you can.


Lunges


From a standing position, take a giant step forward with your right foot and squat down until your right thigh is parallel to the ground. Don’t allow your right knee to move past your right foot and make sure your left knee doesn’t touch the ground. From here, push up through your feet, and return to a standing position. Next, lunge forward with your left foot. Perform 2 to 3 sets of 10 to 15 reps.


Burpees


Stand with your feet hip-width apart, arms at your sides. Then, squat down until your thighs are parallel to the floor and explode upward as high as you can. When you land, bend your knees, place your hands on the floor in front of you, directly beneath your shoulders, and jump your feet back so that you land in a push-up position. Bend your elbows and lower your chest to perform a push-up. Jump both feet forward and stand. Repeat for 30 seconds to a minute.