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- Warm up on the exercise bike for 5-10 minutes. Alternatively, perform dynamic stretches such as: jumping jacks, jogging on the spot, hi knees or butt kicks.

- Perform each exercise with 10-12 reps with 30 seconds rest between sets.

Wall Sit:

- Stand with your back flat against a wall, ensuring there is nothing around to trip over.

- Position your feet shoulder-width apart, about 2 feet away from the wall.

- Slowly slide your back down the wall until your thighs are parallel to the ground.

- Your knees should form a 90-degree angle, directly above your ankles.

- Keep your back flat against the wall and avoid leaning forward.

- Hold this position for 30 seconds to one minute. 

This exercise strengthens your thighs, glutes, and core.

Side Lateral Lunge:

 

- Stand with your feet hip-width apart.

- Take a wide step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees.

- Push back to start.

- You can alternate or complete all reps (10-12 should do it) on your left before moving on to your right. 

This exercise strengthens your glutes, quads, hamstrings, inner and outer thighs muscles.

Walking Lunges:

- Stand with your feet hip-width apart and holding a set of dumbbells.

- Step your right foot forward, flexing the knee to drop your hips.

- Drive through the heel of your lead foot and extend both knees to raise yourself back up.

- Repeat, lunging with your left foot.

- For more difficulty hold a dumbbell each hand.

This exercise strengthens your gluteus maximus, hamstrings, quadriceps, and calves.

Split Squat:

- Stand upright with your feet together.

- Take a step forward with one leg (about 2-3 feet depending on your height), placing your foot flat on the ground.

- Keep your torso upright, shoulders back, and core engaged.

- Slowly bend your knees and lower your body down until your back knee nearly touches the ground.

- Engage your glutes, hamstrings, and quadriceps to stabilize your body.

- Push through the heel of your front foot to rise back up to the starting position. 

This exercise strengthens your hamstrings, quadriceps, glutes, and core.

 

Dumbbell Deadlift:

- Stand with your feet hip-width apart and your knees slightly bent with dumbbells in front of you with an overhand grip.

- Using this form, hinge your hips, and lower your torso until it's almost parallel to the floor.

- Pause, then raise your torso back to the starting position. 

This exercise strengthens your glutes, hamstrings, core, back, and trapezius muscles.

Standing Calf Raises:

Stand up straight on a step, balance the balls of your feet firmly on the step's edge. Hold on to a machine frame for support. Contract your calf muscles to raise your heels as high as you can as you rise onto your toes. Pause at the top before slowly returning to the start position. Continue this movement for the required number of reps. To add resistance, grasp a dumbbell in one hand while performing the exercise.

This exercise strengthens your gastrocnemius and soleus muscles.