What it does: Works the glutes, quads, hamstrings, shoulders, back, and core 

How to do it: Stand with feet shoulder-width apart, holding one dumbbell horizontally with both hands close to your body at chest level. Step the left foot forward into a lunge, keeping your heel on the ground as you lower your body; as you lunge, extend your arms straight out at chest height. At the bottom of your lunge, turn your torso and arms to the left; arms remain at chest height and spine stays vertical. Return to face front, then step your left foot back to meet the right and bring the weight back in to your chest. Repeat on the right to complete one rep.

What it does: Strengthens quads, glutes, hamstrings, shoulders, core, and biceps 

How to do it: Stand with feet shoulder-width apart, holding a weight in each hand with your arms by your sides and palms facing your thighs. Keeping hands where they are, engage your abs and glutes, and bend both knees to come into a squat. Return to a standing position. Once you're fully standing, bend your elbows and curl the weights up to chest level, palms facing you. Then press the weights straight up until arms are fully extended. Slowly lower weights back down to chest level. Return to starting position to complete one rep.

What it does: Builds core muscles; targets the shoulders, back, and glutes 

How to do it: Lie on your right side, feet and ankles flexed and stacked on top of one another. Lift your torso and bring your right elbow to the floor under your right shoulder, with your forearm pointing straight in front of you. Engage your core and lift up your hips so your body is on an even incline and only the outer edge of your right foot and right forearm are on the floor. Reach your left arm straight up; this is the starting position. (See the next slide for Step 2 of the plank.)

From here, curl your left arm under your right side, rotating your torso so you're almost parallel to the floor. Return to the starting position. Do 12 reps on each side. To make it a little easier, bring the inner edge of your left foot to the floor a couple inches in front of the right foot.

What it does: Strengthens the chest, triceps, shoulders, and core 

How to do it: Lie on your stomach, feet approximately one foot-length apart. Place your palms on the floor slightly wider than your chest with your thumbs pointing toward your body at chest level. Straighten your arms to come to the top of a push-up. Do 12 push-ups, moving slowly to keep the intensity high. (Bring knees to the floor if completing 12 push-ups is too challenging.) See the next slide for Step 2 of the Push-Up.

Or, if you're more advanced, come to the top of the push-up, then lift your left arm straight up, rotating your torso so it's perpendicular to the floor. Bring your arm down and return to the starting position to complete one rep. Do 12 reps, alternating the direction of your star position each time for a total of six rotations on each side.

What it does: Targets the core, shoulders, and back; strengthens the glutes, quads, and calves

How to do it: Start with feet wide and toes turned out in a plie stance. Hold one weight, turned horizontally, with both hands in front of your navel. Shift your weight to the right as you bend the right knee and straighten your left leg; at the same time, bring the weight down to the inside of your right knee. Now transfer weight to your left leg, bending your left knee and straightening your right leg; at the same time, move the weight across your body and up to shoulder height on the left. Shift back and forth, moving the weight from your right knee up to left shoulder height, 12 times. Repeat on the other side.