Squats are a great exercise for the legs and glutes. Stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair. Push through your heels to return to the starting position.

A 3D lunge is a type of lunge exercise that involves movement in three dimensions, rather than just forward and backward on a single plane. This means that the lunge can be performed in any direction, including lateral (side to side), diagonal, or circular. The 3D lunge is an effective way to challenge balance and coordination, and can be used to train for sports or other activities that require dynamic movement in multiple planes of motion.

The fire hydrant exercise is a type of strength training exercise that targets the muscles of the hips and buttocks, specifically the gluteus maximus and medius. It can be performed using just your body weight, or with the addition of external resistance, such as dumbbells or a resistance band

The glute bridge exercise is a simple but effective exercise for strengthening and toning the muscles of the buttocks, particularly the gluteus maximus. It can be performed using just your body weight, or with the addition of external resistance, such as a barbell or dumbbells

The knee-up crunch is a type of abdominal exercise that targets the rectus abdominis and obliques. It is similar to a traditional crunch, but involves the added movement of bringing your knees towards your chest as you lift your upper body off the ground

Pushups are a classic strength training exercise that works the muscles of the chest, shoulders, triceps, and core.

Burpees are a high-intensity, full-body exercise that can be used to improve strength, endurance, and cardiovascular fitness