Guy Tough

Step-up with Knee Raises

Place a bench or a box in front of you and step on to it with one foot. As you plant your foot, drive with your other foot, bringing your knee up as high as you can. Lower it back down and step back onto the floor.

Burpees

Start by standing upright with your feet shoulder-width apart and your arms down at your sides. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a push-up position.

Compound exercises are great for those who want to workout different muscle groups at once. Squats, lunges and push-ups are great examples for this.

Aside from increasing body strength and flexibility, squats also tone your legs, abs and butt.

To do Banded Standing March, wrap feet with a resistance band then, alternately lift foot as high as you can.

Bench Press is a compound exercise that builds and strengthens upper body muscles.

Flexibility is important when exercising as it increases the range of motion and reduces the risk of injury.

Stretching

The best way to approach your stretches is to warm up for at least three minutes and then, use dynamic stretches such as trunk rotations, side bends and abdominal stretches.

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Barbell Bulgarian Split Squat

Stand in front of a bench and put one foot on top of it while resting a barbell on your shoulders. Lower body until your rear knee almost touches the floor and front thigh is parallel to the floor. This will exercise the lower body with emphasis to the hamstrings and quads.

Reverse-Grip Bent-Over Row

Grasp a barbell with shoulder-width grip. Bend knees, slightly lean forward then, pull up the bar towards the abdominal area. Hold the bar in position for a second then, revert back to the primary position.