The plank is a core-strengthening exercise. Assume a push-up position, elbows under shoulders, resting on forearms. Keep body straight, hold. Enhances core stability and strength.

The barbell squat targets quads, hamstrings, and glutes. Place a barbell on your upper back, squat deep with your hips back, and stand up straight. Builds lower body strength and stability.

Mountain climbers combine cardio and strength, targeting the core, legs, and arms. Start in a plank, alternate driving knees towards the chest. Fast-paced, boosts metabolism.

Knee push-ups are a modified, less intense version of the classic push-up, making them accessible for beginners or those with physical limitations.