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Maintain a push-up position with your body making a straight line from your heels to your head. This exercise focuses on the core muscles, including the abdominals and lower back.

Jump onto a box with both feet, then step back down carefully. It targets the quadriceps, hamstrings, and calf muscles, as well as improves explosive power.

Step forward with one foot and lower your hips until both knees are bent at about a 90-degree angle. The focus is on the quadriceps, hamstrings, and glutes.

Hold dumbbells in both hands with palms facing up, curl the weights while keeping your upper arms stationary, then lower them back down. This focuses on the biceps brachii.

Stand with feet shoulder-width apart, bend knees and lower your body as if sitting back into a chair, then push back up to a standing position. The primary muscles trained are the quadriceps, hamstrings, and glutes.

Lie on a bench, grip the barbell, lower it to your chest, then push it back up. The primary muscles worked are the pectorals, triceps, and deltoids.

Hang from a bar with hands shoulder-width apart, pull yourself up until your chin is over the bar, then lower back down. The primary muscles are the lats, biceps, and upper back.

Start in a plank position and alternately drive your knees towards your chest at a high pace. This exercise is great for the core, deltoids, and quadriceps.

Bend at the hip to grip the barbell, keeping your back straight. Lift the barbell by straightening your hips and knees to a standing position. This exercise targets the hamstrings, glutes, lower and upper back.

Keep your body straight and lower yourself until your chest almost touches the floor. Exhale as you push back up. This exercise primarily trains the pectoral muscles, triceps, and deltoids.

Sit or stand, hold dumbbells at shoulder height and press them upward until your arms are extended overhead, then lower them back down. Targets deltoids, triceps, and upper trapezius.

From a standing position, drop into a squat, place your hands on the floor, kick back into a push-up position, return to squat and jump up. Primary muscles trained are the full body, with a focus on the chest, shoulders, triceps, and leg muscles.

Sit in the leg press machine with feet on the platform, extend your legs, then slowly return to the starting position. The primary muscles worked are the quadriceps, hamstrings, and glutes.

Grip the parallel bars, lower your body by bending your arms, then push back up. The focus is on the triceps, chest, and anterior deltoids.