Calf raises

What it’s good for:

Calf raises are a simple way of using your bodyweight to focus on activating your calf muscles.

How to do it:

• Stand up onto your tip toes, pushing the balls of your feet into the floor, and then lower yourself back down.
• Hold onto something for balance if needed.
• You can do these with both legs at the same time or as single-legged exercises to add greater intensity.

Tricep dips

What it’s good for:

Tricep dips focus on building strength in your triceps. They also help improve strength in your chest, core, and shoulders.

How to do it:

• Start by sitting on a sofa or chair with your hands on the edge, either side of you.
• Scoot forward so you’re no longer sitting, then lower yourself towards the floor.
• Bend your arms to 90-degrees as you lower down, then straighten your arms to push yourself up to the starting position.
• Bend your knees to 90-degrees and bring your feet in closer to your body if it feels too challenging.

Wall push ups

What it’s good for:

Push-ups work practically every muscle group in your body, from your core to your upper body. They’re a great exercise to practice and get better at, and they require minimal equipment.

To work up to full push-ups you can start off with these wall push-ups.

How to do it:

• Place your hands a little wider than shoulder width apart and at about mid-chest level.
• Lower your body towards the wall and push back up again.

Overhead press

What it’s good for:

Overhead press will get you working your shoulders, arms and upper back all at the same time.

How to do it:

• Choose one or two objects of the same weight that you’re comfortable lifting above your head.
• Tighten your abs and extend your arms above your head, then bring them back down to shoulder level.

Wall sits

What it’s good for:

Wall sits work your glutes, quads, and hamstrings, as well as your endurance.

How to do it:

• Start by leaning against the wall, then walk your feet out away from the wall.
• Slide down until your knees make a 90-degree angle.
• Your back should be leaning against the wall with your head, neck, and spine in a neutral stacked position.
• Hold the position for between 30 and 60 seconds.

Weighted squats

What it’s good for:

Squats are good for a lot of muscle groups including your: quads, hamstrings, calves, abs, lower back and your glutes too.

How to do it:

• There are lots of squat variations, but weighted squats allow you to add some resistance to the movement.
• Choose one or two weights to use as dumbbells, if you use bottles – make sure the lids are screwed on.
• Stand with your feet about shoulder width apart, squat down initiating the movement from your hips and drive your knees out to the side.
• Squat until your thighs are about parallel to the floor, then push through your heels to stand back up. Repeat this movement.
• Once you feel comfortable with these movements, you could try doing 3-4 sets of 10 reps for each exercise. Hold the wall sit for between 30-60 seconds each set.