Exercise: Marching in Place

Instructions: Stand straight and lift your knees as high as possible alternately. Swing your arms along with the rhythm.

Equipment: none

Duration: 3 minutes

Muscles worked: Core, legs, and arms

Exercise: Jumping Jacks

Instructions: Stand straight, jump and spread your legs while swinging your arms above your head. Jump back to original position.

Equipment: none

Duration: 10 minutes

Muscles worked: Whole body

Exercise: Push-ups

Instructions: Lay prone on the ground with arms supporting your body. Lower your body until your chest almost touches ground. Push back up.

Equipment: none (optionally, exercise mat)

Duration: 3 sets of 10 reps

Muscles worked: Chest, shoulders, and triceps

Exercise: Dumbbell Bicep Curls

Instructions: Stand with a dumbbell in each hand, palms facing forward. Curl the weights while contracting your biceps.

Equipment: Dumbbells

Duration: 3 sets of 10 reps

Muscles worked: Biceps

Exercise: Squats

Instructions: Stand with feet shoulder-width apart. Lower your body as if sitting until thighs are parallel to the floor. Push back to start.

Equipment: none (optionally, kettlebell or barbell)

Duration: 3 sets of 15 reps

Muscles worked: Glutes, quads, and hamstrings

Exercise: Lunges

Instructions: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back to start.

Equipment: none

Duration: 3 sets of 10 reps per leg

Muscles worked: Quadriceps, hamstrings, and glutes

(You can choose to do either the upper or lower body strength exercises, though for a full workout both are recommended.)

Exercise: Forearm Stretch

Instructions: Extend one arm with the palm facing up, use other hand to pull the fingers down. Switch arms.

Equipment: none

Duration: 5 minutes

Muscles worked: Forearms, wrists