1. Donkey Kicks with Ankle Weights

Donkey Kicks strengthen several areas of the lower body, including the gluteus maximus, which is your largest glute muscle. For an extra challenge, trying do them while wearing ankle straps.

1. Start by kneeling on all fours on a mat or soft surface, with your hands shoulder-width apart and your knees hip-width apart. 
2. Engage your core muscles and lift one leg off the ground while keeping your knee bent at a 90-degree angle. 
3. Next, push your foot towards the ceiling and lift your leg as high as possible while focussing on using your glutes and hamstrings.
4. Hold the position for a second or two, then slowly lower your leg back down to the starting position. 
5. Repeat the exercise for the desired number of reps, then switch to the other leg. 

2. Glute Kickback Crossover

Want to build your lower body strength? Look no further than the Glute Kickback Crossover. Doing it while wearing ankle weights just adds to the burn!

1. Kneel down on all fours with your hands shoulder-width apart and your knees hip-width apart. 
2. Extend your left leg straight back behind you while keeping your foot flexed.
3. Keeping your leg straight, bring it across your body towards your right side, so it crosses over your right leg.
4. Hold the position for a second or two, then bring your leg back to the starting position.
5. Repeat the exercise for the desired number of reps, then switch to the other leg.

3. Step Ups

Step Ups help to activate your lower body muscles, including your quadriceps, hamstrings, glutes, and abductors. Plus, they're a super easy exercise to do!

1. Stand in front of a sturdy box or bench that is about knee height. 
2. Place your left foot firmly on the box, so the foot is flat and your knee is aligned with your toes.
3. Press through your left foot and lift your body up onto the box, straightening your left leg.
4. Finally, bring your right foot up onto the box. 
5. Step down with your right foot and repeat for the desired number of reps, before switching to the other leg. 

4. Lateral Raise with Dumbbells

Lateral Raises help to increase shoulder mobility, range of motion, and stability. Plus, they're great for toning your shoulders and upper arms.

1. Stand with your feet shoulder-width apart and your arms by your sides while holding a dumbbell in each hand. 
2. Keeping your arms straight, slowly lift the dumbbells out to your sides until your arms are parallel to the ground. Your elbows should be slightly bent while your wrists should be in line with your elbows. 
3. Hold the position for a moment while keeping your shoulders down and your core engaged. 
4. Keeping your arms straight, slowly lower the dumbbells back down to your sides.
5. Finally, repeat the exercise for the desired number of repetitions.

5. Bicep Curl with Resistance Bands

As well as increasing upper arm and shoulder strength, Bicep Curls are an excellent way to increase your muscle size and athletic performance.

1. Stand with your feet shoulder-width apart and place the loop band underneath one foot while holding the other end in both hands.
2. Begin with your arms straight down by your sides and your palms facing forward.
3. Keeping your palms facing upwards and the band nice and taut, slowly bend your elbows and bring your hands towards your shoulders.
4. Pause for a second at the top of the movement, then slowly lower your hands back down to the starting position. 
5. Repeat for the desired number of reps.

6. Bent Over Row with Resistance Bands

Bent Over Rows are a versatile and effective exercise for targeting your back and biceps. Not only are they great improving muscle growth, but posture and core stability, too.

1. Stand with your feet shoulder-width apart and place the loop band underneath both feet. Hold one end of the band in each hand. 
2. While keeping your back straight and your core engaged, bend your knees slightly and push your hips back.
3. Lean forward at the hips until your upper body is at a 45-degree angle to the ground. Your arms should be hanging straight down with your palms facing your knees. 
4. Keeping your palms facing downwards and your elbows close to your body, pull the band towards your chest while bending your elbows out to the sides.
5. Pause for a second at the top of the movement, then slowly lower the band back down to the starting position.
6. Repeat for the desired number of reps.

7. Mountain Climbers

This is a great exercise for building muscle on your arms, shoulders, back, legs, and core. Also, as a compound exercise, it works multiple muscle groups at once, meaning your heart rate will increase and you'll burn more calories.  

1. Begin in a plank position with your hands shoulder width apart and your feet stretched out together behind you. 
2. With your core engaged, bring your knee up towards your chest, then return to the starting position and repeat on your opposite knee.  
3. Keep going for a set amount of time or however many reps suits you. 

Mountain Climbers might sound simple, but don't be fooled; simple does not mean ineffective. As a compound exercise that utilises multiple muscles, they're great for building and toning your abs.

This is a great exercise on its own, but if you're looking for an extra challenge, why not add some ankle weights? 

8. Bicycle Crunch

Looking to slim down your waist? Then consider Bicycle Crunches your new best friend! As well as toning and strengthening your core, they're great for improving stability, flexibility and coordination. 

1. Start by lying down on your mat with your back as flat as possible to the floor. 
2. Place your hands behind your head, lift your head and shoulders from the mat, and raise your knees to a 90-degree angle. 
3. Finally, alternate extending your legs, a bit like pedalling a bike! 
4. As you're alternating legs, twist your torso and bring your elbow to the opposite knee. 

Want to work on your hips and thighs, too? Then add in a hip band for some extra burn. 

9. Bird-Dog

The Bird Dog is a bodyweight exercise that focusses on your abs, lower back, hamstrings, glutes, and shoulder blades. Not only is great for helping with balance and posture, but it's ideal if you suffer from lower back pain.

1. The Bird Dog requires you to move opposite arms and legs in tandem. 
2. Start by kneeling on your hands and knees with your hands placed below your shoulders and your knees below your hips. 
3. Raise and then extend one arm while doing the same with the opposite leg. 
4. Alternate sides with each rep.  

Because it targets your abs, lower back, butt, and thighs, the Bird Dog is an excellent exercise for building abs and general muscle strengthening. 

Due to it being a bodyweight exercise, it can be easily integrated into your everyday routine as the only equipment required is a mat.