Think you need a gym to get into shape? Think again. You can do these moves - designed by Denver personal trainer Denise Tryner - at home or outdoors, with virtually no equipment! For a complete workout, do at least one exercise for each body section. Short on time, or want to focus on a specific area? Perform exercises for that spot only.

ARMS AND CHEST
Push-ups

• Beginners: Stand facing a bench or another solid, elevated surface. Place hands wide on the bench seat and walk feet out behind you to form an incline. (1) Lower yourself down so your arms form an upside-down goalpost. Keep your body in a straight line; pull your belly button toward your spine. (2) Press back up.
• To increase difficulty: Do traditional push-ups. Start on the ground, balancing on your hands and the balls of your feet. Keep your hands spread wider than your shoulders (1) Lower down, then push back up (2) If you can't do them this way, it's fine to rest your knees on the ground. Don't let your belly sag or your rear stick up.
• Want even more of a challenge? Put your hands on the ground and your feet on a bench behind you, in traditional push-up position but at a decline. Again, lower down and press back up.
• Triceps push-ups: Same as traditional push-ups, but instead of spreading hands wide apart, keep them directly beneath your shoulders. To isolate triceps, keep your arms in tight, close to your ribs. Remember not to sag down or stick your rear up in the air.
• Triceps dips: Sit on a bench, your hands gripping the edge on either side of your butt. Put your feet out in front of you (the farther out, the more challenging). Slide your rear end off the bench. (1) Keeping your elbows tucked along your sides, slowly bend your elbows, lowering your body straight down until your upper arms are parallel with the ground (2) Push yourself back up.

LEGS AND REAR
Lunges
Repeat on the same leg 20 times, then switch.

• Stationery lunges: Stand with feet shoulder-width apart and place your right foot about 2 feet in front of you. (1) Lower your body by bending your right knee. Let your left knee bend slightly (your left heel should come off the ground); right knee should not extend beyond your toes. (2) Rise back up, keeping feet apart.
• To increase difficulty: For forward lunges, start with your feet should-width apart and step your right foot out in front of you. Lower your body by bending both knees. Again, your left heel will be off the ground and your right knee should not extend beyond your toes. Straighten back up and bring your right foot back to the starting position.
• Want even more of a challenge? Try reverse lunges. Start with feet together and step one leg backward for each repetition.

• Beginners: Stand with your feet shoulder-width apart (1) Slowly lower your butt as though you're sitting back into a chair. Don't let your knees extend beyond your toes. Keep your chest high - the motion should be in your legs (2) Loft back up to standing position.
• To increase difficulty: When you rise, lift your right leg out to the side, then bring it down again. This works your outer thighs. Alternate between right and left. Work up to 20 repetitions.
• Want even more of a challenge? Try squat kicks. When you rise, kick your right leg out in front of you. Alternate between right and left. Work up to 20 repetitions.

• Beginners' plank: Start with your weight on your forearms and knees, your hands clasped in front of you. Keep your butt tucked in and your belly button pulled into your spine. Hold for 30 seconds, then lower to rest. Repeat 3 times.
• To increase difficulty: With your knees off the ground and legs straight, balance your forearms and the balls of your feet. Again, hold for 30 seconds and lower to rest. Repeat 3 times.
• Want even more of a challenge? Try the boxer. Lie flat on your back, knees bent, with feet flat on the floor. Lift your upper body to a 45-degree angle. You will feel a contraction in your abdominals. Punch right, left, right on the diagonal, aiming for the outside of your opposite knee. Lower back to start. Go back up without resting and punch left, right, left. Lower back down. Repeat and work up to 20 cycles.