We are going to start with a good warming-up to make sure the muscles are warm and ready for an intense workout. This will prevent getting injuries from happening. So remember: the warming-up is key for a good workout.
The first exercise is: Walking Lunges.
The walking lunge is a compound exercise, meaning it targets several
muscle groups at once, including the quads, hamstrings, glutes,
abdomen and calves. They are a great way to develop strength and
resolve muscle imbalances because you are training one leg at a
time.
Tip: When this is too easy, add some weight by walking with
dumbells
The second exercise is: Bicep curls.
The bicep curl is an isolation exercise because it uses only one
joint, your elbow joint. As a result, this exercise focuses
primarily on one muscle group; the biceps.
Tip: When you don't have an elastic band, you can work with
dumbells
The third exercise is: Reverse Crunches.
Lie on the floor with your arms by your side and your legs at a
90-degree angle. Bring your buttocks up and then your lower back by
rolling up in the opposite direction as in the crunch. This way you
will train the visible abdominal muscles with emphasis on the lower
abdominal muscles.
Tip: When this is too advanced, try
the bicycle crunch
instead.