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Squats are great lower-body exercise that strengthens the quadriceps, hamstrings, and glutes and also a bit of the core when it comes to the balancing part of the exercise. They help improve leg strength and balance, making everyday movements like walking, running, doing sports, and going up stairs easier. Squats also help with joint flexibility and can contribute to better posture by engaging the back and core muscles. Since they mimic natural movements, they are great for building functional strength. To make squats harder add weights or resistand band, and to make them easier sit in a chair and then sit back up again.

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Pushups are one of the best bodyweight exercises for building upper body strength, mostly increasing chest strength, and helps with shoulders, triceps, and core. They improve muscular endurance. plus, they activate the core muscles, making them an excellent compound movement for overall strength. Since the work out needs no equipment, pushups are a convenient and effective way to build upperbody strength anywhere.To make this work out easyer go on your knees, and to make it easyer you should go for more reps.

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The plank is a core stability exercise that strengthens the abdominal muscles, lower back, glutes and shoulders while improving balance. It helps develop endurance in the core, which are important to preventing lower back pain. Since planks require fullbody engagement, they also improve muscular coordination and overall body control. To make the plank more difficult try "active plank" by roling your toes back and forth. And to make the plank easyer try doing it with you arms strait.

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Lunges are excellent for developing leg strength, balance, and flexibility while targeting the quads, hamstrings, glutes, and calves. They also engage the core to maintain stability, helping to improve posture and coordination. Since lunges mimic movements used in walking, running, and walking up stairs, they are highly functional and beneficial for overall lowerbody strength. To make lunges more chalanging use a resistance band and stretch it when your are doing lunges, to make it less challenging, dont dip as low in the lunges.

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Mountain climbers are a full-body exercise that combines cardio with core engagement. They increase heart rate and endurance while increasing the strength in your core, shoulders, and legs. Since they require fast movements, they improve coordination, agility, and overall athletic performance. Mountain climbers are also effective for burning calories and building fitness in a short amount of time. To make mountain climpers easyer or harder adjust the speed.

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Glute bridges are great for activating and strengthening the glutes, hamstrings, and lower back while also engaging the core. It help improve hip mobility, lower back support, and posture by counteracting the negative effects of long sitting sessions. This exercise is particularly beneficial for reducing lower back pain, enhancing athletic performance, and improving overall lower-body strength. To make glute bridges harder lean your back in a 45 degree angle and place a woeght bar ontop of your hip and lift. and to make them easyer dont go as high.

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Jump roping is an excellent warm-up because it activates multiple muscle groups, increases heart rate, and helps with your coordination in just a few minutes. It helps increase blood flow, this improving your flexibility, the risk of injury also decreeses. Jump roping is a full-body movement warms up the legs, core, and shoulders, preparing them for more intense exercise. Additionally, it improves agility and speed of your body, balance, and reaction time, making it good for other sports (if you do them) Since it’s low-cost, efficient, and easy to modify for different fitness levels, jump roping is a great way to warm up your body!