Squats are a powerhouse exercise for the lower body, targeting your quads, hamstrings, and glutes.

• How to do it: Stand with feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, keeping your chest up and core engaged. Return to standing by pressing through your heels.

• Tip: Add dumbbells or a barbell for more resistance.

Push-ups target the chest, shoulders, and triceps, while also engaging the core.

• How to do it: Start in a plank position with your hands slightly wider than shoulder-width. Lower your body until your chest is just above the ground, then push back up to the starting position.

• Modification: Beginners can perform push-ups on their knees.

Equipments for pushups:

Deadlifts work the entire posterior chain, including the lower back, glutes, and hamstrings.

• How to do it: Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Keeping your back straight, hinge at your hips and lower the weights toward the floor, then stand back up by engaging your glutes and hamstrings.

• Tip: Keep the weights close to your body throughout the movement to protect your lower back

This exercise targets the shoulders and helps improve upper body strength.

• How to do it: Stand or sit with a dumbbell in each hand at shoulder height. Press the dumbbells overhead until your arms are fully extended, then slowly lower them back to the starting position.

• Tip: Keep your core engaged and avoid arching your back.

Bent-over rows target the back muscles, helping to improve posture and upper body strength.

• How to do it: Stand with feet hip-width apart and a slight bend in your knees, holding a dumbbell in each hand. Hinge at your hips and lower your torso to about a 45-degree angle. Row the dumbbells toward your ribcage, then lower them back down.

• Tip: Keep your back flat and avoid rounding your shoulders.

Glute bridges are great for strengthening the glutes and hamstrings while also engaging the core.

• How to do it: Lie on your back with your knees bent and feet flat on the ground. Push through your heels to lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down.

• Modification: Hold a dumbbell over your hips for added resistance.

Planks are excellent for core stabilization and strengthening your abdominals, back, and shoulders.

• How to do it: Start in a forearm plank position with elbows directly under your shoulders and body in a straight line from head to heels. Hold this position while keeping your core tight and avoiding any sagging in your hips.

• Tip: For an extra challenge, lift one leg at a time or alternate tapping your shoulders.