Cardio: Biking, running, swimming
Quads: Squats, Jump Squats, Lunges (Those who are extreme or don't feel these are enough, can hold dumbells while doing them, or have a barbell across their shoulder. Proper caution must be exercised).
Hamstring: One good exercise without a machine is to lie on your back, put your feet on a large gym ball, and raise your hips/lower back off the ground. Hard to explain, I'll try and find a pic somewhere later. Leg curls work well too, but I need a machine. Lying on your front and pulling your legs up to your ass.
Calves: Well... the standing calf raise. If it isn't enough, you can do one-legged ones.
Shins: Well... it's useful when you find yourself backseat. When I sit in classes and stuff, I just pull my foot upwards using my shin muscle, while keeping my heel on the ground. Like, pulling up the front of the foot, keeping your heel on the ground, bending at the ankle. I'm not very good at explaining things, lol.
Lower back: Bridges. Lie on the floor, hands beside you, raising your back.
Like this, but keep your feet flat on the floor
Abs: Self explanatory. Don't forget to work your obliques too.
Deltoids: Park rats, this isn't essential for you. It's more for people who like to be technically correct and pole plant properly. Hold out dumbells in front of you, raise and lower them.
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