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Technique: Step forward with one foot, lower your hips until both knees are bent at about 90 degrees, the back knee should barely touch the floor, push back to the starting position. Main muscles: Quadriceps, gluteus maximus, hamstrings.

Technique: Stand with feet a bit wider than shoulder-width apart, bend your knees and push your hips back as if sitting, go down until thighs are parallel to the floor, then stand back up. Main muscles: Quadriceps, gluteus maximus, hamstrings.

Technique: Start in a plank position, drive one knee up towards the chest without lifting your hips too high, quickly switch to the other knee in a running motion. Main muscles: Core muscles, deltoids, quadriceps.

Technique: Stand with your knees slightly bent, jump up as high as possible while bringing your knees towards your chest, land softly. Main muscles: Quadriceps, gluteus maximus, calves.

Technique: Sit on the floor with knees bent, lean back slightly, hold your hands together, twist your torso to the right then to the left. Main muscles: Obliques, rectus abdominis.

Technique: Place hands shoulder-width apart, keep your body straight from head to heels, lower your body until chest nearly touches the floor, then push back up. Main muscles: Pectoralis major, triceps brachii, deltoids.

Technique: Lie on your back, lift your legs straight up without bending the knees, lower them back down without touching the floor. Main muscles: Rectus abdominis, hip flexors.

Technique: Using parallel bars or a sturdy surface, hold yourself up with arms straight, lower your body by bending your arms until elbows are at 90 degrees, then push back up. Main muscles: Triceps brachii, pectoralis major, deltoids.

Technique: Stand with your back against a wall, slide down into a seated position with your thighs parallel to the floor, hold this position. Main muscles: Quadriceps, gluteus maximus, calves.

Technique: Lie on your back with your hands behind your head, bring your knees towards your chest and lift your shoulder blades off the ground, twist to bring your right elbow towards your left knee, then switch sides. Main muscles: Rectus abdominis, obliques.

Technique: Start on hands and feet with your knees slightly bent, crawl forward with alternating hand and foot movements. Main muscles: Core muscles, deltoids, quadriceps.

Technique: Stand in front of a sturdy box or platform, bend your knees and jump onto the box, landing with both feet, then step back down. Main muscles: Quadriceps, gluteus maximus, calves.

Technique: Start in a plank position with hands under your shoulders, keep your elbows tucked in as you lower your body, then push back up. Main muscles: Triceps brachii, pectoralis major.

Technique: Lie on your side with legs stacked, prop your body up on your forearm, lift your hips until your body forms a straight line. Main muscles: Obliques, transversus abdominis, gluteus medius.

Technique: Stand straight, bend at the waist and place your hands on the floor, walk your hands forward to a plank position, then walk your feet towards your hands. Main muscles: Core muscles, deltoids, hamstrings.

Technique: Place forearms on the ground with elbows aligned below shoulders, and arms parallel to the body at about shoulder-width distance, keep a straight line from head to feet. Main muscles: Core muscles (including rectus abdominis, transversus abdominis), shoulders, chest.

Technique: Start in a standing position, drop into a squat with your hands on the floor, kick your feet back into a plank position, do a push-up, return to the squat then jump up. Main muscles: Full body workout - multiple muscles engaged.

Technique: Hang from a bar with hands a bit wider than shoulder width, pull your body up until your chin is over the bar, lower yourself back down with control. Main muscles: Latissimus dorsi, biceps brachii, rhomboids.

Technique: Lie face down with arms and legs extended, lift your hands and feet off the ground as high as you can, forming a ‘U’ shape with your body. Main muscles: Erector spinae, gluteal muscles.