Tug of war uses your entire body, but especially the quads, hamstrings, calves, back and arms. These exercises target those areas. Quads Short Arcs Lie on your back on a mat with your legs extended, arms at your sides, and use a paper towel roll or ball to prop up your right leg. Your feet should be flat against the floor. Then, slowly straighten your right leg by engaging the muscles of your front thigh and hold for 5 seconds. Lower your leg and repeat 15 times on each side. Straight Leg Raise Lie on your back on a mat and bend both knees with your feet on the floor. Fully extend your right leg on the floor. Slowly lift your right leg 12 inches off the floor by engaging the front thigh muscles. Hold for 5 seconds then lower your leg to the floor. Repeat 10 to 15 times on each leg. Wall Slides Stand tall with your back against the wall, feet shoulder-width apart and positioned about a foot and a half away from the wall. Slowly bend your knees and slide down the wall until you reach a sitting position. Hold the pose for 5 seconds. Straighten your legs by slowly sliding up the wall. Repeat 10 times. Hamstrings Heel Taps Lie on your stomach on a mat with your elbows bent and tucked into your sides and your legs fully extended. Look down at the mat. Raise your legs off the ground as high as you can then push them apart into a full V shape. Pull them back together and tap your heels together twice, before pushing them apart again. Repeat in a continuous motion for 30 seconds or as long as your can. Stiff-Legged Deadlifts Grab a pair of dumbbells and stand tall, holding them against your thighs. Keeping your legs straight, slowly bend at the hips, lowering the weight down in front of you. You should feel an intense stretch at the backs of your thighs. Pause at the bottom of the moment and use your hamstrings to raise yourself back to a standing position. Repeat 10 times. Glute Hamstring Raises You’ll need a partner for this exercise. If you don’t have one you can kneel in front of a couch and hook your feet underneath it. Kneel in front of your partner and have them hold your ankles. Lower yourself to the ground slowly, then squeeze the backs of your thighs to raise yourself up again. Repeat 10 times or as many as you can. Calves Jumping Jacks Stand with your feet together and your hands at your sides. Jump your feet out laterally, just past your shoulders, as you swing your arms overhead and clap your hands together. Then immediately jump back to center while bringing your arms back to your sides. Repeat in a continuous motion for 60 seconds. Single-Leg Calf Raise Stand on a block or step, supporting your weight on the ball of your right foot. Wrap your left foot around the back of your right calf. You can hold onto the railing or a sturdy surface for support. Lower the heel of your foot until you feel a stretch in your calf. Hold for 1 second and then push into the ball of your foot as you raise your heel up. Hold the position for 2 seconds. Do 2 or 3 sets of 10 reps on each leg. Standing Calf Raises In a standing position hold a dumbbell in each hand against the sides of your body, palms facing in. Feet should be shoulder-width apart. Pushing through your toes, raise your heels off the ground. Pause at the top of the exercise and lower yourself to the ground. Do 3 sets of 10 reps. Back Superman Lie on your stomach on a mat with your legs and arms extended. Tighten your core as your raise all four limbs off the floor. Raise your right leg and left arm as high as you can at the same time. As you lower them, raise your left leg and right arm as high as you can, then lower. Repeat continuously in a fluttering motion for 30 seconds. Reverse Snow Angels Lie on your stomach on a mat with your legs extended, arms at your sides. Lift your shoulders and hands off the ground a few inches by engaging your mid-back. Facing the mat, in a slow, controlled motion, bring your arms up past your shoulders until your hands meet over your head. Slowly bring your arms back to you sides and repeat for 3 sets of 5 reps with 30 seconds of rest in between. Dolphin Kick Position yourself facedown on a bench so that your legs are hanging off the end. Grip the sides with your hands near your face. Engaging your back, glutes and core, lift your legs until your toes are higher the height of your head. Hold the position for 5 seconds then lower back to starting position. Repeat for 3 sets of 5 reps with 30 seconds of rest in between. Arms Wrist Curls Sit on a sturdy box or bench with a dumbbell in each hand. Press the backs of your forearms into your thighs, so that the dumbbells are hanging just beyond your knees. Using only your wrists, curl the dumbbells towards you. Do 3 sets of 10-15 reps with 30 seconds of rest in between. Plank Ups Start on all fours with your arms and legs fully extended, abs tight. Place your hands directly under your shoulders. Bend your right arm to bring your elbow and forearm to the floor, then follow with your left. Push back up into the starting position. Repeat the motion, lowering your left side first. Do 3 sets of 10 reps with 30 seconds of rest in between. Tricep Dips Sit on the ground in front of a bench or step of a similar height. Place your palms on either side of the bench, fingers facing you. Straighten your arms to lift your legs and glutes off the ground. Lower yourself again by bending your elbows and engaging your triceps. Do 3 sets of 10 reps with 30 seconds of rest in between.