No-equipment workout for beginners

1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
2. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

How much: 2 sets of 12

1. Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
2. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
3. Push body up until arms are extended. Repeat.

How much: 2 sets of 8

1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
3. Slowly go back to the starting position as you breathe in.

How much: 2 sets of 12

1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

How much: 2 sets of 8 each leg

1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

How much: 2 sets of 10

1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
3. Go back to the initial position as you inhale and now repeat with the left leg.
4. Continue to alternate legs until all of the recommended repetitions have been performed.

How much: 2 sets of 10 each leg

1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

How much: 2 sets of 15 to 20 seconds