Lunges or Power Lunges as Lanre demonstrates here 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. 

Muscles Worked: Glutes (butt), hamstrings, calves, quadriceps, core (as stabiliser muscles). The core muscles comprise the rectus abdominus which are your main abdominal muscles. Also your obliques or external ab muscles. The erectro spinae or lower back is also strengthened or injured if not done so correctly. Be careful to never sacrifice form.

Form: Stand straight with feet shoulder-width apart. Position a barbell low on the back of your shoulders and grasp the barbell with your hands close to your shoulders. Bend down by flexing your knees forward slightly and pushing your hips back until your thighs are parallel with the floor. Keep your knees in line with your feet and don't let your knees go past your toes. Extend your hips and knees to stand and return to the starting position.

Main muscles worked by the basic 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.”

This mixed plank routine includes push and leg crunches which you may realise becomes a cardio work out too. An excellent routine for core.

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: Side deltoids and trapezius muscles and also your front delts, rhomboids, and teres minor as stabiliser muscles.  Simply put, it's they're excellent for your shoulders and upper back if you want to achieve the triangular appearance with large shoulders and small waist.

Use appropriate weights to do 3 sets; first 12-15 reps, then 10-12, then 6-8 for maximum strength gaining effectiveness. Keep your back straight with one foot in front to balance leaning forward and raise the dumb bells to chest height.

This is a montage of the bear crawls, standing weights and sit ups performed by Lanre as a routine you can do to work all muscle groups in quick succession. Great for confusing the muscles and getting maximum testosterone release and explosive muscle growth.