To keep the body in good shape, it is enough to perform a circular express training.
*1. Gluteal muscles
1a. A simple glute exercise is the squat. At the same time, the legs should stand together, and the heels should be pressed to the floor. In this case, the load will go to the back of the thigh, that is, the buttocks will be involved. Additional load is created due to its own voltage. Tighten your muscles and squat. Moreover, the tension must be maintained during the entire amplitude of the squat – both during the downward movement and during the upward movement. Start with three sets of 10 reps. Gradually, you can bring the total number of repetitions from 30 to 50 times. The exercise is useful in that it is comparable in effect to squatting with weights.

1b. It is useful to connect a “lunge-curtsy” to the squat. With the leg and body, we make a movement resembling a curtsey. The leg is pulled back and slightly to the side. Thus, the buttocks of the supporting leg work. At first, the leg laid back can be put on the toe, but over time it is worth complicating the exercise and keeping it on weight without touching the floor with the toe.
Thus, we get a super series of two exercises for the buttocks. First, squat 50 times, and then curtsy 25 times alternately on the right and left legs. After such exercises, the buttocks will begin to burn noticeably.
*2.Press

2a. A static load will help get rid of the stomach, as in the popular plank exercise. It is necessary to fulfill the “bar” according to all the rules. Many people think that you can just stand up and pull in your stomach, but this is not enough. It is necessary not only to draw in the stomach, but also to reduce the lower floating ribs, and to stretch the spine, as it were, due to the internal muscular corset. This will allow you to evenly distribute the internal organs throughout the body, which, as a rule, are located below, in the abdomen. This problem is especially acute in people with poor posture. The bar allows you to “teach” the lower floating ribs, which can change their position, be retracted and constantly keep the internal organs in the correct position inside the body. It is impossible to think about tense abs all the time, and the “bar” allows you to kind of program the internal muscles and make them work correctly with little or no relaxation. The bar can be performed in three or four sets, gradually increasing the time from three minutes to infinity.
Experienced athletes can also complicate the static load on the abdominal muscles by doing the plank on one arm.
Contrary to popular belief, to get a flat stomach, it is not enough just to pump the press. This can be done daily, but still the stomach will protrude forward.

2b. The press in any case requires attention. The abdominal muscles have their own characteristics: they get used to the exercises very quickly, so training needs to be constantly varied. To pump all parts of the press, you need a variety of movements. Use twists, leg raises, you can add a “fold”. Here the choice of exercises largely depends on the fitness of the body. Try to do at least 5 sets. In this case, it is necessary to strive for the maximum number of repetitions. If you managed to do 7 times, next time try to do 10, then 12 and so on. With increasing repetitions, the number of approaches can be reduced to four.
*3.Hands

3a. Triceps can be worked out at home using your own weight. For the exercise you need a stool. Standing with your back to the stool, you need to lean on it with your hands and start pushing up to the level to which you have enough strength. The exercise can be made more difficult by placing your feet on a chair or on a second stool. To complete the exercise, 4-5 approaches and 12-15 repetitions are enough.

3b. The next exercise involves using a light weight. Ideally, these are dumbbells, but instead of them you can take water bottles or heavy books in your hands, although this will no longer be so convenient. Mahi exercise. Starting position: arms slightly bent at the elbows, dumbbells are at hip level. From this position, raise your arms to shoulder level. You can’t lift it higher, as this can be traumatic for the shoulder joint. During the entire approach, the arm is in one position, that is, slightly bent at the elbow joint, this must be monitored. We perform 3-4 sets of 10-12 repetitions.
*4.Back

4a. Beautiful posture is impossible without well-developed muscles. An excellent exercise for strengthening the back is the alternating pull of dumbbells in an inclination to the belt. Many people make the mistake of doing chest or armpit rows. The movement should be directed just to the waist, even closer to the hip. Thus, the back will be correctly formed precisely to the bottom, closer to the lumbar region. Here you should do 3 sets of 7-10 repetitions. Moreover, at first we perform the exercise with the right hand, and then without rest with the left, and only after that do we pause.

4b. The latissimus dorsi muscles are worked out with the help of a barbell or dumbbell pull to the belt. Hands should be held in reverse grip. Do 3-4 sets of 12 reps. In working with the back, be careful not to overdo it and do more than 12 repetitions in a row.
*5.Chest

5a. You can complete the express workout with push-ups. This is a fairly simple exercise, but it must be performed according to all the rules. The emphasis should be strict, you can not sag the pelvis, thus increasing the load, or lift it too high – this position will facilitate the exercise. Hands should be at shoulder height.
The width of the setting can be adjusted depending on what kind of load we want to give to the pectoral muscle. The narrower the hands are, the easier it will be for the pectoral muscles, and the wider, the higher the load.
Too narrow setting forces only the arms to work, and if the elbows are turned back, then the triceps will work.
Three sets of push-ups are enough. It is recommended to perform an average of 60 times. The number of approaches can be varied: you can do three of 20, or you can do 60 push-ups in one approach and complete the workout with your last breath.