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.

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.

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.

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.