• SQUAT: Work your Quads, Glutes, Hamstrings and Calves
• LUNGE: Work your Quads, Glutes, Hamstrings and Calves
• SEATED ABDOMINALS: Work your Abdominals and Core
• PUSH UPS: Work your Chest, Shoulder, Arms and Core
• Standing Abdominals: Work your Abdominals, Lats, and Arms
• SITTING SQUAT: Benefits Ankles
• REVERSE PUSH UP: Chest, Shoulder, Arms and Core
• TRICEPS DIP: triceps and Shoulders
• PUSH UP ADVANCED: Chest, Shoulder, Arm and Core
• PELVIC BRIDGE: Glutes, Hamstrings and Core

 

For Strength: Start at 30 seconds for each position; up to 10 minutes total exercise time per session; 3 times per week (alternate with a day’s rest).