Sets: 2-3 Reps: 8-10 Taget: quads, hips, core

1. Take a wide stance with your back upright.

2. Squat down until your thighs are parallel to the floor.

b. Pull-up
Sets: 2-3 Reps: 8-10 Taget: back, biceps

1. Overhand grip

2. If you can do more than the stated reps, wear a weight belt to increase resistance.

Sets: 2-3 Reps: 8-10 each leg Taget: hamstrings, hips, lower back

1. Stand on one leg, holding your back upright.

2. Bend at the hips and knee only. Go as low as you can.

b. Dip
Sets: 2-3 Reps: 8-10 Taget: triceps, chest

1. If you find dips easy, wear a weight belt to add resistance.

2. Lower yourself until your upper arms are parallel to the floor.

Set: 2-3 Reps: To failure Target: abs

1. Hold a medicine ball between your ankles

2. Lower your legs slowly to just above the floor

Muscle tip
Wiggle your toes
When doing squats and lunges, try to wriggle your toes. If you can't, it means your weight is too far forward. Try to push up through your heels, not your toes.