Your total-body strength routine

1. Stand with your feet slightly wider than shoulder-width apart, holding your chest up and out. Place arms in front of you, palms down. This is the starting position.
2. Lower yourself down as if you were sitting in a chair. When your thighs are parallel to the floor and knees are over your ankles, pause, then push through your heels to return to the starting position.

Reps: Complete two sets of 10.

1. Stand with feet hip-distance apart, knees slightly bent, holding a dumbbell in each hand.
2. With back straight, lower your torso until it’s almost parallel to the floor.
3. Squeeze your shoulder blades together and lift the weights toward your chest. Pause.

Reps: Return to the starting position and repeat 10 times. 

1. Stand tall with your upper body straight and your feet shoulder-width apart flat on the ground.
2. Step forward with one leg and lower hips until both knees are bent at 90-degree angles.
3. While in the lunge, your front knee should be directly over your ankle and your back knee should not touch the ground.

Reps: Start with two sets of five reps per leg before increasing to two sets of 10 per leg.

1. Lie facedown with legs extended; place forearms on floor and clasp hands together, elbows under shoulders.
2. Push up into a plank position, with body in one straight line as though you were doing a push-up. Keep head in line with your back. To modify, lower knees to floor and keep upper body elevated.
3. Hold the position for 20 seconds.

Reps: Complete five planks.

If you suffer from a chronic illness, talk to your doctor before beginning a new type of exercise.