Five simple, but comprehensive exercises to tone your entire body. From your quads and glutes up to your abs and arms, build lean muscle and burn fat by simply pulling and pushing your own weight. Because lean muscle burns seven times more calories than other body tissue, the more lean muscle you have, the more efficiently your body burns fat away.

Squat assisted pull-ups

Back, shoulders, arms, abs, glutes, quads, calves

Squat assisted dips

Back-arms, chest, glutes, quads, calves


Upper back, shoulders, arms, abs

Butt-blasters (keeps knees in neutral position)

Glutes, quads, calves

Push-ups or
modified push-ups (on knees)

Chest, shoulders, arms, abs