I. Lower Body Movements

Bodyweight lunges or weighted lunges (for leg workout)

Bench Step-up (Find a stable bench to exercise your legs)

Bodyweight squats or weighted squats (for leg exercises)

Calf raises (to strengthen calves)

Bending over and kicking (buttocks)

II. Upper Body Movements

Push-ups (works chest and arm muscles)

Supine triceps extension (for triceps muscle training)

Standing (or seated) shoulder press (for shoulder exercises)

Lateral raises (work the middle deltoid)

Alternating bicep curls (for biceps training)

Bent-over dumbbell rows (for back exercises)

III. Core Area

Crunches

Start from both ends

Kick your legs

Dynamic plank support

Superman

IV. Aerobic Exercise

Jumping Jacks

Bending down to climb the mountain