Squats: Stand with feet shoulder-width apart, squat down as if sitting back into a chair, keeping your chest up and knees behind your toes. Aim for 3 sets of 10-12 reps.
Deadlifts: Hold a barbell or dumbbells in front of your thighs, keeping your back straight, bend at the hips and knees to lower the weights towards the ground, then return to standing. Perform 3 sets of 8-10 reps.
Lunges: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle, then push back up to standing. Alternate legs and aim for 3 sets of 10-12 reps per leg.
Plank: Get into a push-up position with elbows bent and forearms on the ground, keeping your body in a straight line from head to heels. Hold for 30-60 seconds, rest, and repeat for 3 sets.
Russian Twists: Sit on the floor with knees bent, lean back slightly, and lift your feet off the ground. Hold a weight or medicine ball in front of your chest and rotate your torso from side to side. Aim for 3 sets of 12-15 reps per side.
Mountain Climbers: Start in a push-up position, bring one knee towards your chest, then quickly switch legs while keeping your hips down and core engaged. Continue alternating legs for 30-60 seconds, rest, and repeat for 3 sets.
Bicycle Crunches: Lie on your back with hands behind your head, bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards the knee.
Kettlebell Swings: Stand with feet shoulder-width apart, hold a kettlebell with both hands, hinge at the hips to swing the kettlebell between your legs, then explosively swing it up to shoulder level. Perform 3 sets of 12-15 reps.
Leg Raises: Lie on your back with legs straight, lift your legs towards the ceiling, then slowly lower them back down without touching the ground. Aim for 3 sets of 12-15 reps.
Burpees: Start in a standing position, squat down and place your hands on the ground, kick your feet back to a push-up position, do one push-up, then jump your feet back to the squat position and explode upwards into a jump. Perform 3 sets of 8-10 reps.