Muscle groups worked: quads, core, glutes, and hamstrings

How to do it:

1. Stand with your back against a wall.
2. Slide down until your hips and knees are bent at about 90 degrees.
3. Hold this position for at least 30 seconds.

Muscle groups worked: quads, core, glutes, and hamstrings

How to do them:

Before you perform this exercise, make sure the surface you're using is stable to avoid injury.

1. Put one foot on a stable chair or stair that's no higher than your knees.
2. Push that foot down into the chair and step up.
3. Lower yourself back to the starting position.
4. Repeat at least 10 times on each side.

Muscle groups worked: quads, core, glutes, and hamstrings

How to do them:

1. Place one foot onto a chair or other solid surface behind you.
2. Stand with the front heel of your other foot about 2 feet away from the chair.
3. Lower yourself until your back knee almost touches the ground and your front knee is over your toes.
4. Return to the starting position and repeat 10 times on each side.

Muscle groups worked: full body

How to do them:

1. Stand with your arms by your sides and your feet shoulder-width apart.
2. Jump up and land with your feet wider and your hands over your head.
3. Jump again to return to the start position.
4. Repeat at least 10 times.

Muscle groups worked: full body

How to do it:

1. Stand tall, with your feet shoulder-width apart.
2. Lift one knee as high as you can without leaning back. Lift the opposite arm up in front of you.
3. Continue switching legs to march in place, alternating your arms as if you're running.
4. Repeat at least 10 times on each side.