1. Begin by standing upright, feet hip-width apart, and hands either relaxed to the sides or gently clasped in front of your chest.

2. With your left foot, ‘draw’ a semicircle until your left foot is behind your right, at a lunge distance.

3. Drop into a lunge, as deeply as possible, without allowing your knee to touch the floor.

4. Contract your gluteal muscles and return to starting position.

5. Repeat for the opposite leg to complete one rep.

1. Stand with your feet shoulder-width apart, and lower yourself into a quarter-squat position, keeping your back straight and your weight in your heels.

2. From the quarter-squat position, explosively jump up as high as you can, extending your arms above your head.

3. Land softly on the balls of your feet, with your knees slightly bent to absorb the impact.

4. Reset yourself in the starting position and repeat the exercise for the desired number of repetitions.

1. Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

2. Engage your glutes and lift your hips up towards the ceiling.

3. Pause at the top of the movement and squeeze your glutes.

4. Lower your hips back down to the starting position.

1. Start in a tabletop position with your hands and knees on the ground, your hands shoulder-width apart, and your knees hip-width apart.

2. Keeping your core engaged, lift one leg off the ground and bend the knee to 90-degrees. This is your starting position.

3. Extend your lifted leg back and up towards the ceiling, keeping your foot flexed and your glutes engaged.

4. Return your lifted leg to the starting position and repeat for the desired number of repetitions before switching sides.

1. Start in a middle plank position with your hands directly under your shoulders and your body in a straight line.

2. Lift your right foot off the ground and bring your right knee towards your right elbow, engaging your core and obliques.

3. Return your right foot back to the starting position while maintaining the plank position.

4. Repeat the movement on the other side, lifting your left foot and bringing your left knee towards your left elbow.

5. Continue alternating sides, maintaining control and stability throughout the exercise.

1. Lie on your back with your legs extended and your arms by your sides.

2. Keeping your lower back pressed into the floor, engage your core and lift both legs towards the ceiling, using your abdominal muscles.

3. Slowly lower your legs back down towards the floor, maintaining control and avoiding any arching in your lower back.

4. Repeat the movement for the desired number of repetitions.

1. Lie on your back with your arms and legs spread out, forming a star shape.

2. Engage your core and simultaneously lift your right arm and left leg, bringing them towards each other and meeting over your midline.

3. Lower your right arm and left leg back to the starting position and repeat on the other side, lifting your left arm and right leg.

4. Continue alternating sides, maintaining control and stability throughout the movement.

1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head-to-toe. Lower yourself down to your forearms.

2. Engage your core, glutes, and leg muscles to hold the position, ensuring your hips are neither too high nor too low.

3. Keep your neck aligned with your spine and your gaze towards the floor.

4. Hold the plank for the desired duration, maintaining proper form and breathing rhythm.