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.

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.

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.