Body-weight Exercises
Step 1
Perform two sets of 10 to 12 pushups to strengthen your arms, shoulders and core muscles. For beginners, modify the exercise by placing your knees on the ground underneath your hips.
Step 2
Try adding a few bridge poses -- a yoga and Pilates move -- to your routine, working your gluteal muscles, legs and core. For added difficulty, pull one knee into your chest as your hips leave the ground.
Step 3
Add two sets of 10 to 12 body-weight squats or wall sits to your fitness routine to improve hamstring and quadriceps strength.
Step 4
Pull your body along the floor while on your stomach. Called a stomach crawl, this exercise targets muscles in your upper and lower body as well as your abdomen and back. Try to crawl about 30 feet.
Weight-training Exercises
Step 1
Perform two sets of weighted lunges with an overhead press -- using a free weight or medicine ball -- to activate your lower and upper body. As you come down into a lunge position, raise your arms straight over your head to activate your upper body.
Step 2
Lie on a stability ball or weight bench and perform two to three sets of 10 to 12 chest presses and chest flies using free weights. These exercises focus on your chest -- the pectoral muscles as well as your deltoids and upper arm muscles.
Step 3
Bend your knees and lean forward from your hips to perform bent over row sets with free weights. This exercise targets the muscles in the back of your shoulder. You can perform this exercise with both arms at once or one at a time.
Step 4
Hold free weights at shoulder height while performing the above-mentioned squat exercise to increase the workload of your leg muscles.
