Jumping Jacks
Target Muscle Groups: Engages multiple muscle groups, primarily focusing on lower body muscles, core, and cardiovascular system. [2]
Starting Position and Steps: Start standing with feet together, then jump while simultaneously spreading your legs and raising your arms overhead. Return to the starting position by jumping again while bringing your arms and legs together. Beginners can modify by stepping one foot out at a time instead of jumping.
Bodyweight Squats
Target Muscle Groups: Primarily works lower body muscles – quadriceps, hamstrings, glutes – and engages the core.
Starting Position and Steps: Begin by standing with feet shoulder-width apart, and lower your body by bending your knees and pushing your hips back as if sitting on an imaginary chair. Keep your chest up and back straight. Return to the starting position by pushing through your heels. Ensure proper form and maintain a steady pace for maximum benefits.
