Squat

Feet shoulder-width, toes slightly out. Sit back and down, chest up, knees over toes, heels down. Stand by pushing the floor away.

Avoid: Heels lifting or knees caving in.

Make it harder: add a loop band

Push-up

Hands under shoulders, body in one straight line. Lower your chest with elbows about 45° from your sides, then press away.

Avoid: Hips sagging or elbows flared straight out.

Incline push-up

Hands on a kitchen counter, chair, or wall. Same straight body as a push-up. The higher your hands, the easier it gets.

Avoid: Bending at the hips instead of moving as one plank.

Knee push-up

Knees on a mat, body straight from knees to head. Lower your chest between your hands and press up.

Avoid: Hips piking up toward the ceiling.

Glute bridge

On your back, knees bent, feet flat. Push through your heels and lift until knees, hips, and shoulders line up. Squeeze at the top.

Avoid: Arching the lower back instead of using the glutes.

Make it harder: add a loop band

Backpack row

Hinge forward with a flat back, bag in hand. Pull the bag to your belly button, squeeze your shoulder blades, lower slowly.

Avoid: Rounding the back or yanking with momentum.

Make it harder: swap the backpack for a tube set

Plank

Elbows under shoulders, squeeze glutes and tummy, body in one line. Breathe steadily.

Avoid: Hips sagging or piking up.

Make it harder: get a thicker mat

Reverse lunge

Step one foot back and lower until both knees are about 90°. Front heel stays down. Push through the front foot to return.

Avoid: Front knee collapsing inward.

Make it harder: hold dumbbells

Split squat

Stand in a long stride, back heel up. Drop the back knee straight down toward the floor and rise. Feet stay put.

Avoid: Leaning far forward over the front knee.

Make it harder: hold dumbbells

Lateral lunge

Wide stance. Sit back into one hip with that foot flat; the other leg stays straight. Push back to centre.

Avoid: Bending knee drifting past the toes.

Make it harder: add a loop band

Wall sit

Back flat against a wall, slide down until thighs are close to parallel, knees over ankles. Hold.

Avoid: Hands pushing on the thighs.

Calf raise

Stand tall, rise onto the balls of your feet, pause, then lower slowly. Hold a wall for balance.

Avoid: Bouncing quickly through the reps.

Backpack overhead press

Hold a light backpack at your shoulders, ribs down. Press straight up overhead, then lower with control.

Avoid: Arching the lower back to push the weight up.

Make it harder: swap the backpack for a tube set

Pike push-up

Hips high in an upside-down V. Bend your elbows to lower your head toward the floor between your hands, then press up.

Avoid: Letting the hips drop into a regular push-up.

Plank shoulder tap

High plank, feet wide. Lift one hand to tap the opposite shoulder, keeping hips still. Alternate.

Avoid: Hips swaying side to side.

Side plank

Elbow under shoulder, body in a straight line, hips lifted. Start with the bottom knee down.

Avoid: Hips dropping toward the floor.

Make it harder: get a thicker mat

Bird dog

On hands and knees, reach the opposite arm and leg long, hold a beat, return. Keep hips level.

Avoid: Twisting the hips or arching the back.

Dead bug

On your back, arms up, knees over hips. Press your lower back into the floor and slowly lower opposite arm and leg.

Avoid: Lower back lifting off the floor.

Superman

Lie face down. Lift arms, chest, and legs a few centimetres, hold, lower. Look at the floor.

Avoid: Cranking the neck up to look forward.

Hip hinge (good morning)

Soft knees, push your hips back until you feel your hamstrings, flat back, then stand tall by squeezing your glutes.

Avoid: Rounding the back to reach lower.

Make it harder: hold dumbbells

Step-jack

Quiet jumping jack: step one foot out as your arms rise overhead, step back in. Alternate sides.

Avoid: Shrugging the shoulders up to the ears.

High-knee march

Drive one knee to hip height with the opposite arm forward. Alternate briskly; speed up for high knees.

Avoid: Leaning back as the knee lifts.

Mountain climber

High plank. Drive one knee toward your chest, return, switch. Go slow first, then speed up.

Avoid: Hips bouncing high.