BODY WEIGHT EXERCISES

Upper Body

1. Push-Ups: Great for chest, shoulders, triceps, and core.
2. Tricep Dips: Use a chair or sturdy surface to work triceps and shoulders.
3. Pull-Ups: If you have a bar, this is excellent for back and biceps.
4. Plank Shoulder Taps: Strengthens your shoulders, chest, and core.

Core

1. Planks: Effective for the entire core.
2. Russian Twists: Targets obliques.
3. Leg Raises: Great for lower abs.
4. Bicycle Crunches: Engages all parts of the abs.

Lower Body

1. Squats: Builds quads, hamstrings, and glutes.
2. Lunges: Excellent for quads, hamstrings, and glutes.
3. Glute Bridges: Focuses on glutes and lower back.
4. Calf Raises: Strengthens your calves.

Full Body

1. Burpees: A full-body exercise that includes cardio.
2. Mountain Climbers: Great for cardio and core.
3. High Knees: Good for cardio and leg strength.

Flexibility and Mobility

1. Cat-Cow Stretch: Improves spine flexibility.
2. Child’s Pose: Stretches the back and shoulders.
3. Hip Circles: Helps with hip mobility.