1. Squat
Stand up straight with your feet hip-width apart and your abs tight. Focus on keeping your feet planted on the ground and your core tight.
Extend your arms out in front of you and slowly bend your knees as you push your hips back to lower yourself down. Focus on lowering your body as if you were about to sit in a chair.
Lower yourself down as far as is comfortable or until your thighs are parallel to the floor. Pause briefly at the lowest squat position.
As you exhale, reverse the movement by pushing through your heels to return to standing. While standing, lower your arms back to your sides. Do 3 sets of 10 reps.
2. Chest Press
Grab 2 dumbbells and lie flat on a bench or the floor. Hold a dumbbell in each hand in an upside-down grip, at chest level.
Exhale as you push the weights up until your arms are almost fully extended and the dumbbells are almost touching each other.
Inhale as you bend your elbows again, slowly lowering the weights back to the starting position. Do 3 sets of 10 reps.
3. Plank
Lie face down with your forearms on the floor and your elbows parallel to your shoulders. Keep your feet flexed with the soles of your feet touching the floor.
Press into your forearms and lift yourself up onto your toes so that only your forearms and toes are touching the floor. Your body should be in a straight line from your shoulders to your feet. Look down at the floor to keep your neck in a comfortable position.
Hold the plank position for 30 seconds, do 3 sets. Then increase the time in the next exercises.
