Upper Body Push-Ups Lie on your stomach with your palms on the ground slightly wider than shoulder-width apart. Push your body up so that you’re supporting your weight on your hands and toes. Brace your core and keep your body straight from your feet to your head. Lower yourself until your chin almost touches the ground, push yourself up, and repeat. Pull-Ups Hold a pull-up bar with your palms facing away from you and your hands shoulder-width apart. Pull yourself up until your chin reaches the bar. Slowly lower and repeat. Dips Hold onto the dip bars with your arms straight. Bend at the elbow with your abs braced until your upper arms are parallel to the ground. Push back to the starting position. Don’t lock your elbows at the top of the movement. Lower Body Static squat Squat down so that your thighs are parallel to the ground. Keep your feet in line with your ankles and your back straight. Hold this squat position for at least 30 seconds. Lunges Stand tall with your hands on your hips. Take a big step forward without shifting your upper body forward. Touch your back knee to the ground. Repeat on the other side. Calf Raises Stand on a stair or other stable surface. Start with the balls of your feet on the stair and your heels hanging off. You can hold a wall for balance. Push through the balls of your feet and extend your ankle fully. Slowly lower yourself until your ankles are completely flexed and repeat. Core Crunches Lie on your back with your feet in the air. Keep the angle at your knee at about 90 degrees. Put your hands behind your head and crunch until your elbows touch your knees. Slowly lower yourself and repeat. Plank Start in a push-up position with your arms extended and hands shoulder-width apart. Brace your core so that your body is in a straight line from your ankles to the top of your head. Hold the position for at least 30 seconds. Bicycle Crunch Start in a crunch position. Each time you crunch up, turn to one side and kick the opposite leg straight. For example, if you turn to the right, your left elbow touches your right knee and your left leg kicks straights. Switch sides each time you crunch.