### 1. **Bodyweight Squats**
- **Muscles Targeted**: Quads, hamstrings, glutes, core
- **How to Do It**: Stand with feet shoulder-width apart. Lower down as if sitting in a chair, keeping your chest up and knees behind your toes. Push through your heels to return to standing.
- **Reps**: 15–20, 2–3 sets
- **Benefits**: Great for leg strength, mobility, and core stability.
### 2. **Push-Ups**
- **Muscles Targeted**: Chest, shoulders, triceps, core
- **How to Do It**: Start in a plank position, hands under your shoulders. Lower your body until your chest nearly touches the floor, then push back up.
- **Modifications**: Perform on your knees or at an incline if regular push-ups are too difficult.
- **Reps**: 10–15, 2–3 sets
- **Benefits**: Builds upper body strength and improves core stability.
### 3. **Plank**
- **Muscles Targeted**: Core, shoulders, back, glutes
- **How to Do It**: Place forearms on the floor with elbows aligned below shoulders. Keep your body in a straight line from head to heels, holding your core tight.
- **Hold Time**: 20–60 seconds, 2–3 sets
- **Benefits**: Improves core strength, posture, and stability.
### 4. **Lunges**
- **Muscles Targeted**: Glutes, quads, hamstrings, calves
- **How to Do It**: Step forward with one leg, lowering your hips until both knees are at about 90 degrees. Push back up to the starting position.
- **Reps**: 10–15 per leg, 2–3 sets
- **Benefits**: Strengthens and tones legs, improves balance, and activates core muscles.
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### 5. **Glute Bridges**
- **Muscles Targeted**: Glutes, hamstrings, core
- **How to Do It**: Lie on your back with knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top.
- **Reps**: 15–20, 2–3 sets
- **Benefits**: Activates glutes, stabilizes the core, and helps with hip mobility.
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### 6. **Bicycle Crunches**
- **Muscles Targeted**: Obliques, abs
- **How to Do It**: Lie on your back, lift your legs and perform a “pedaling” motion. Bring your opposite elbow toward each knee as they come together.
- **Reps**: 15–20 per side, 2–3 sets
- **Benefits**: Targets abdominal muscles, especially the obliques, for a stronger core.
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### 7. **Mountain Climbers**
- **Muscles Targeted**: Core, shoulders, legs
- **How to Do It**: Start in a high plank position. Quickly bring one knee toward your chest, then switch legs, as if you’re “running” in place.
- **Reps**: 30–45 seconds, 2–3 sets
- **Benefits**: Cardio and core strength, helps with endurance and stability.
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### 8. **Superman Exercise**
- **Muscles Targeted**: Lower back, glutes, shoulders
- **How to Do It**: Lie on your stomach with arms extended in front of you. Lift your arms, chest, and legs off the ground at the same time, holding briefly at the top.
- **Reps**: 15–20, 2–3 sets
- **Benefits**: Strengthens the lower back, glutes, and shoulders, improving posture and core stability.
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### 9. **Jumping Jacks**
- **Muscles Targeted**: Full body, cardiovascular
- **How to Do It**: Start standing with arms at your sides. Jump, spreading your legs and raising your arms overhead, then return to the starting position.
- **Reps**: 30–60 seconds, 2–3 sets
- **Benefits**: Great for cardiovascular health and warming up the entire body.
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### 10. **Burpees**
- **Muscles Targeted**: Full body, cardio, core
- **How to Do It**: From a standing position, squat down, place your hands on the ground, kick your feet back into a plank, do a push-up, jump your feet back to your hands, and jump up.
- **Reps**: 8–12, 2–3 sets
- **Benefits**: Combines strength and cardio, enhancing stamina and overall fitness.
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### Tips for a Home Workout:
- **Warm Up**: Start with 5–10 minutes of dynamic stretching or light cardio to prepare your muscles.
- **Cool Down**: End with stretching to improve flexibility and reduce muscle soreness.
- **Progress**: Start with fewer reps or shorter times if needed, and gradually increase as you get stronger.
- **Consistency**: Aim for at least 3 times a week for noticeable results.
These exercises can be easily adapted to match your fitness level, and they provide a balanced full-body workout.
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