Benefits: Strengthens chest, triceps, shoulders, and core.

1. Plank position, hands shoulder-width
2. Body straight, core tight
3. Elbows at 45°, chest close to floor
4. Push up with exhale

Common mistake: Sagging hips. Tip: Start with knee push-ups.

Benefits: Works quads, glutes, hamstrings.

1. Feet shoulder-width
2. Hips back, knees out
3. Depth: Hips below knee level
4. Push up from heels

Common mistake: Knees caving in. Tip: Use pause squats for strength.

Benefits: Strengthens transversus abdominis, rectus, obliques.

1. Elbows under shoulders
2. Body in straight line
3. Core tight
4. Breathe normally

Common mistake: Hips sagging or lifting. Tip: Add side plank variations.

Benefits: Strength + endurance + calorie burn.

1. Squat down
2. Jump to plank
3. Push-up (optional)
4. Jump up and clap

Common mistake: Rounding back. Tip: Start without push-up.

Benefits: Works quads, glutes, improves balance.

1. Step forward, back knee near floor
2. Front knee 90°
3. Push up from front heel

Common mistake: Front knee past toes. Tip: Start with reverse lunges.

Benefits: Intense obliques and rectus work.

1. Plank position
2. Drive knees alternately to chest
3. Fast pace

Common mistake: Hips lifting. Tip: Start slow to perfect form.

Benefits: Strengthens glutes, reduces lower back pain.

1. Lie on back, feet on floor
2. Lift hips up
3. Squeeze at top
4. Lower slowly

Tip: Try single-leg version for progression.

Benefits: Works deltoids and upper chest.

1. Downward dog position
2. Bend elbows to lower head toward floor
3. Push up with exhale

Tip: Elevate feet against wall for progression.

Benefits: Triceps hypertrophy, inner chest definition.

1. Hands under chest, thumbs and index fingers together
2. Elbows close to body
3. Body straight

Tip: Do on knees if too hard.

Benefits: Hamstrings, glutes, balance.

1. Stand on one leg
2. Hinge at hips, torso forward
3. Reach arms toward floor
4. Controlled return

Tip: Hold wall for balance at start.

Benefits: Improves posture, reduces back pain.

1. Lie face down
2. Lift arms and legs simultaneously
3. Squeeze at top
4. Lower slowly

Tip: Extend arms forward for progression.

Benefits: Isometric quad strength.

1. Lean against wall, knees at 90°
2. Back flat
3. Core tight

Tip: Hold weight in hands for progression.

Benefits: Triceps hypertrophy.

1. Hands on chair edge
2. Lower hips
3. Elbows at 90°
4. Push up with exhale

Tip: Extend legs for progression.

Benefits: Strengthens gastrocnemius and soleus.

1. Feet shoulder-width
2. Raise heels
3. Squeeze at top
4. Lower slowly

Tip: Single-leg for progression.

Benefits: Slims waist, improves rotational power.

1. Sit, knees bent
2. Lean torso back
3. Twist side to side

Tip: Hold water bottle or book for added weight.