Target zones: Arms, thighs, shoulders, back

Accessories: Weights or medicine ball (two to five pounds)

 

For this exercise, all you need is a single dumbbell or a medicine ball. Stand with your legs a little farther than shoulder-width apart. Take the dumbbell or ball in your hands and lift your arms above your head. Bend your knees slightly and lean your upper body forward (keeping your back straight) and lower the weight between both legs, without letting it touch the floor. Your knees will bend further as you execute the move. Return to the starting position, bringing the weight back above your head. Repeat the same movement, doing two sets of 20 repetitions.

 

Target zones: Arms, abs, back of the thighs

Accessories: None

Sit on the ground, feet flat on the floor, with your calves at a 90 degree angle with your thighs. Support yourself with your arms by placing them behind you, palms facing up. Lift your butt a few centimetres off the ground and maintain this position throughout the duration of the exercise. Unbend your right leg and point it upwards. Then, lower your leg almost to the ground while keeping it straight, but without letting it touch down. Slowly raise your leg up again. Bend your leg at the knee and return to the start position. Perform the same movement with your left leg. Repeat this sequence twice by alternating between the left and right legs, counting 10 repetitions for each leg.

 

Target zones: Arms, abs, butt, thighs

Accessories: None

 

Place yourself in a push-up position, with your legs extended behind you, hands placed on either side of your head. Next, place your forearms on the ground, palms facing down, shoulder-width apart. Holding this position, raise your right leg up by a few centimetres and lower it again, repeating the movement 10 times. Do the same with your left leg. Throughout the exercise, contract your abdominal muscles and don’t release, making sure your body forms a parallel line with the ground. Do two sets (of 10 repetitions with each leg).