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Try these basic exercises :
- Squat
Standing with the feet about hip width apart, sit back in the heels and then stand back up. Ten-12 reps. Progressions include the one-legged squat.
- Lunge
Forward lunge bending both legs. Alternate sides, doing 10-12 per side. Progressions include jumping lunges.
- Push-up
Against a wall or inclined against a bench in a position that ensures a straight back and hips that stay up. Ten-12 reps. Progressions include traditional push-ups.
- Pull-up
Starting at an incline, hold a strap looped around a bar and pull the body — which should be rigid — up. 10-12 reps. Progressions include full-body pull-ups.
- Squat
Standing with the feet about hip width apart, sit back in the heels and then stand back up. Ten-12 reps. Progressions include the one-legged squat.
- Lunge
Forward lunge bending both legs. Alternate sides, doing 10-12 per side. Progressions include jumping lunges.
- Push-up
Against a wall or inclined against a bench in a position that ensures a straight back and hips that stay up. Ten-12 reps. Progressions include traditional push-ups.
- Pull-up
Starting at an incline, hold a strap looped around a bar and pull the body — which should be rigid — up. 10-12 reps. Progressions include full-body pull-ups.
