Bodyweight squats are a versatile exercise targeting the quads, hamstrings, glutes, and core. Stand with feet shoulder-width, squat down, keeping your back straight, then rise. Ideal for strength, flexibility, and can be done anywhere, no equipment needed.

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

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.

Bent knee leg raises strengthen the lower abs. Lie on your back, knees bent, lift them towards the chest, then lower slowly. Improves core stability and tone.