Building muscles doesn’t require complicated or intimidating moves. In fact, you can tone your body with a few basic strength training workouts. In one session, you can work your entire body with simple conditioning moves.

For your first circuit, focus on your arms. Basic bicep curls and triceps kickbacks will help you tone and strengthen those arm muscles; if you are new to the exercises, be sure to stabilize the rest of your body with an exercise bench. You can also try hammercurls or triceps dips on the bench; as you begin, start with weights about two pounds in weight. As you become more experienced and toned, increase your dumbbell weight to eight pounds.

For your legs and glutes, nothing beats squats and lunges. However, there are many variations you can perform to mix things up, whether it includes moving your legs wider or closer together for squats, putting one leg up on a bench or holding weights in your hands. To increase the impact of lunges, do them both forward and backward, both static and moving.

You can work your chest by lying on the floor or a bench to do a chest press or roll over for push-ups. Then work your back on the machines with a lateral pull down or seated cable row.

And finally, don’t forget your abs. A few crunches or bicycle crunches will round out your workout and leave your entire body feeling stronger and fitter.