try the following sample exercises: For the quads: squats, box jumps, lunges For the hamstrings and butt: deadlifts, hip raises, step-ups and good mornings Push exercises for the shoulders: bench press, push-ups, incline dumbbell press, and overhead press Pull exercise for the biceps, forearms, and back: bodyweight rows, dumbbell rows, chin-ups and pull-ups Core exercises (lower back and abs): exercise ball crunches, planks, jumping knee tucks, mountain climbers and hanging leg raises
