Lunges work your glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilisers during this exercise. Vary these each week but keep the same technique for 3 sets. Do as many as you can each time with a short break in between. 

Main muscles worked by the plank are the abdominals; rectus abdominis) and the transversus abdominis. These are the muscles in your belly, and the muscles that sit in between your belly and your side muscles. Stabilising muscles contracted include the obliques in your waist, your hip flexors, your quadriceps in your thighs, the pectoralis major in your chest, and a group of muscles covering your ribcage called serratus anterior, or “boxer’s muscle.”

Hold the plank for a minute without sinking your lower back to avoid injury. You can mix them up by raising your legs either one at a time or alternately. If you want to go nuts, raise your arms out in front as well. You'll be dripping in no time.

Push ups are a great compound exercise. They work all the muscles in your back, shoulders, triceps and to some extent your biceps. Do 3 sets, each time doing as many as you can to failure. This will vary a lot according to the individual. You can mix them up between hands shoulder width apart, wide handed and diamond.

Muscles Worked: Arms, shoulders, traps, neck, core, thighs, hamstrings, calves, wrists, hands and feet! That's not to mention the anaerobic benefits. (Anaerobic exercise is an exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.

The Bear Crawl is the MMA fighters, wrestlers, fighters, martial artist best friend. Bear Crawls work the body the way every athlete needs. Get Bear Crawling! You'll need lots of space. If you want to attract some attention from your neighbours your front yard would make a great spot.