The Game Plan: Perform these moves twice weekly to maintain strength and three times a week for strength gains. Schedule a rest day between each workout to allow muscles to recover. To complete this workout, all you need is a mat or carpet, an ottoman or chair, and a wall.

LOWER BODY

Reverse Lunges with Elevation
(works quadriceps, glutes, hamstrings, and core, or abs and back)
Stand about two feet away from a chair or ottoman, and stretch your left leg behind you, resting your shin on the seat. Bend your right knee a few inches, keeping your torso straight and tall. Make sure your knee doesn't extend past your toes. Return to starting position. Repeat 10 times, then switch legs. Aim for two to three sets, resting for one minute between sets.

Wall Squat with Leg Extension
(strengthens abdominals, quadriceps, and knees)
Stand with your back about 12 to 18 inches from a wall, and place feet hip-width apart. (A) Lean back against the wall, and slide down until your thighs are parallel to the floor and knees are bent 90 degrees and directly over your toes. Tuck your elbows close to your body, and extend forearms so they're parallel to the floor, palms down (as if you're sitting in an armchair). Push your elbows back to the wall to stabilize your upper body. (B) Holding that position, extend your left leg forward until it's parallel to the floor. Pause and lower. Repeat on the right side. Do 10 repetitions (one is a lift of each leg).

To make it easier:
Don't extend the leg, and keep both arms flat against the wall; they'll help you balance.