Today's exercise, the back lunge, is not only effective at targeting all of the major muscle groups in your legs, it also places less stress on the knee joints; It’s a great move for beginners to start with.
The Lateral Lunge is an important exercise; it not only targets the gluteus maximus and hamstring muscles, as traditional lunges do, it also builds strength in your abductor and adductor (inner and outer thigh) muscles, which are often ignored.
The Seated Row is one of the best ways to strengthen your back and improve your posture. This one move works almost every major muscle in your back and can be done just about anywhere.