This traditional bodyweight exercise may be modified for your level and muscle targets.
Weighted or unweighted lunges. After mastering form, try lunge variants
Step your right foot forward to establish a 90-degree angle with your knee.Parallelize your back knee.
Before weights, do bodyweight squats. Squat variants are many.
Stand with your feet hip-distance apart and arms beside you.
Hold two dumbbells and stand hip-width apart.
Press the weights directly above your shoulders with extended arms.
Burpees may be made easy or harder to alter your program.
Hold the barbell in front of your feet at hip-distance. Hinge at the hips to lift the barbell.
Hold the barbell shoulder-width at chest level. Push the barbell off the rack and drop it to your chest with your shoulders and core.