Stand with your feet shoulder-width apart. Lower your body by bending your knees and hips, keeping your back straight. Aim to get your thighs parallel to the ground.
Push through your heels to return to the starting position. Squats work your quads, hamstrings, glutes, and lower back.
Stand with your feet hip-width apart, a barbell in front of you. Bend at your hips and knees to lower yourself and grasp the barbell with both hands, keeping your back flat. Lift the bar by extending your hips and knees until you're standing upright.
Lower the bar back to the ground. Deadlifts target your glutes, hamstrings, lower back, and upper back.
Start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows until your chest is close to the ground. Push back up to the starting position. Push-ups strengthen your chest, shoulders, triceps, and core.
Hang from a pull-up bar with your palms facing away and hands shoulder-width apart. Pull your body up until your chin is above the bar. Lower yourself back down. Pull-ups work your back, biceps, and shoulders.
Stand with your feet together. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
Push off the front foot to return to the starting position. Lunges engage your quads, hamstrings, glutes, and calves.
Lie on your back on a bench with a dumbbell in each hand. Lower the dumbbells to chest level, then push them back up. Dumbbell bench presses target your chest, shoulders, and triceps.