The standing forward fold stretches your hamstrings and lower back by hinging forward and letting your upper body hang towards the floor. This calming stretch improves flexibility, releases tension, and prepares your posterior chain for lower-body exercise.

The cat-cow stretch mobilises your spine and warms up your core by alternating between arching and rounding your back on all fours. This flowing movement improves spinal flexibility, releases back tension, and prepares your body for exercise.

Arm circles warm up your shoulders and improve mobility by making circular motions with extended arms. This dynamic warm-up increases blood flow, prepares your shoulder joints for exercise, and helps prevent injury during upper body workouts.

The doorway chest stretch opens tight chest muscles and improves shoulder mobility by pressing your forearm against a door frame and leaning forward. This essential warm-up counteracts rounded shoulders from sitting and prepares your upper body for exercise.

Russian twists target your obliques and rotational core strength by twisting your torso from side to side whilst seated. This effective exercise builds defined abs, improves athletic performance, and strengthens the muscles responsible for twisting movements.

Mountain climbers are a high-intensity exercise that combines cardio with core strength by rapidly driving your knees towards your chest in a plank position. This dynamic movement burns calories, builds endurance, and strengthens your entire body.

The dead bug exercise teaches core control and stability by coordinating opposite arm and leg movements whilst lying on your back. This anti-extension exercise protects your spine, improves coordination, and builds deep core strength without straining your neck.

The plank is a fundamental core exercise that builds full-body stability by holding a static position on your forearms. This isometric exercise strengthens your abs, back, and shoulders whilst improving posture and reducing lower back pain.

Bicycle crunches are one of the most effective ab exercises, targeting your entire core through a dynamic twisting motion that engages your obliques. This popular exercise builds defined abs, improves rotational strength, and requires no equipment.

Calf raises strengthen and define your lower legs by lifting your heels off the ground and rising onto your tiptoes. This simple exercise improves ankle stability, enhances athletic performance, and builds strong, sculpted calves.

Wall sits build lower body endurance and mental toughness by holding a static squat position against a wall. This isometric exercise strengthens your quads, glutes, and core whilst improving muscular endurance without any equipment.

Single-leg glute bridges intensely activate your glutes and hamstrings by lifting your hips on one leg, building strength and addressing muscle imbalances. This unilateral exercise improves hip stability, enhances athletic performance, and helps create strong, shapely glutes.

Reverse lunges build balanced lower body strength by stepping backward and lowering into a lunge position, targeting your quads, glutes, and hamstrings. This knee-friendly exercise improves balance, coordination, and unilateral leg strength whilst being easier on your joints than forward lunges.

Bodyweight squats are the foundation of lower-body strength, targeting your quads, glutes, and hamstrings through a natural sitting motion. This fundamental exercise improves leg strength, mobility, and functional fitness for everyday activities like sitting and standing.

Plank to press-ups combine core stability with upper body strength by transitioning between forearm plank and high plank positions. This dynamic exercise builds shoulder endurance, challenges your core, and improves functional strength for everyday movements.

Overhead tricep extensions isolate the back of your arms by lowering a weight behind your head, effectively targeting all three heads of your triceps. This exercise builds arm strength, improves elbow stability, and creates well-defined upper arms.

Bicep curls with water bottles build strong, defined arms by isolating your biceps through a controlled curling motion. This classic exercise requires minimal equipment, strengthens your arms for everyday lifting tasks, and improves grip strength.

Close-grip press-ups intensely target your triceps and inner chest by positioning your hands close together beneath your shoulders. This challenging variation builds arm strength, improves lockout power, and develops well-defined triceps.

Chair tricep dips effectively target the back of your arms using just a sturdy chair, building strength and definition in your triceps. This accessible bodyweight exercise also engages your shoulders and chest whilst improving upper body pushing power.

The wall handstand hold is an advanced bodyweight exercise that builds incredible shoulder strength, core stability, and body control. This challenging isometric hold improves balance, develops powerful shoulders, and progresses you towards freestanding handstands.