The first one, Lunge：Curtsy lunge. How to: Stand with feet hip-width apart, holding the ends of a resistance band in each hand. Take a big step back with left leg, crossing it behind right side at the same time. Bend knees and lower hips until left thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible. Return to start. That’s one rep.
The second one, Push：Military press.How to: Stand up straight, with your feet shoulder-width apart. Lift your hands into the air above your head, palms facing forward, with biceps by your ears. (Note: You can use dumbbells for an added challenge.) Keeping your back straight and core engaged, slowly lower your arms by your sides until your elbows are bent at 90 degrees. Be sure to squeeze your shoulder blades at the bottom of this movement. Then bring your arms back to the starting position. That's one rep.
Finally, Push: push-up. How to: Start in a high-plank position. (Note: You can drop to your knees for a modified version.) Engage your core, keep your legs straight, and hips level. Slowly lower yourself toward the ground bracing your core. Stop when your elbows get to 90 degrees. Push hard into the ground to lift your body back up in one long line. That’s one rep.