What it works: triceps, deltoids, abs, quadriceps, hamstrings, glutes
How to: Supporting yourself on the edge of a bench, kick one leg straight out in front of you. As you lower your body into a dip, curl your knee toward your chest and engage your abs. Press firmly with your palms and heel to work your triceps and glutes, and return to start with a straightened leg. Repeat 6 to 12 times per leg.
You could also use: step or low wall
What it works: glutes, thighs, calves, abs
How to: Place your right foot squarely on a bench and lead with your chest as you press into the bench with your heel (not the ball of your foot). Focus on engaging your core and getting your body over your leg. Bring your left leg up, then step back down and do it again. Repeat 8 to 15 times with each leg.
You could also use: step or other raised, stable surface