Stand holding a kettlebell close to your chest.

By bending your knees lower yourself down into a half squat until your thighs are parallel to the floor. Keep your chest and head up and your back straight.

At the bottom position, pause and push your knees out to return to the starting position. Repeat the exercise according to the training plan.

Stand with your feet shoulder width apart. Hold the kettlebell with both hands. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides.

Initiate the movement by flexing your hips, slowly pushing your bottom as far back as you can. This should entail a horizontal movement of the hips. The knees should bend only slightly, and your weight should remain on your heels. Drive your bottom back as far as you can.

Extending your hips slowly return to the starting position and repeat the exercise according to the training plan.

Stand with your feet shoulder width apart. Hold the kettlebell with both hands in front of your chest.

Brace your core and then step into a lunge with your left leg. Go down onto the back knee and ensure both knees finish close to 90 degrees. Hold for a few seconds.

Raise your body back up to the starting position so your feet come together again. Repeat the exercise according to the training plan then switch legs.

Stand with your feet shoulder width apart. Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Your arms should be next to your torso.

Raise the dumbbells as you rotate the palms of your hands until they are facing forward. Continue lifting the dumbbells until your arms are extended above you in a straight arm position. Pause for a moment at the top.

Begin to lower the dumbbells to the starting position with the wrist rotation. Repeat the exercise according to the training plan.

With a dumbbell in each hand (palms facing forward), bend your knees slightly and bring your torso forward by bending at the waist. Make sure to keep your back straight and almost parallel to the floor.

While keeping the torso stationary, lift the dumbbells to your sides, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second.

Slowly lower the dumbbells again to the starting position and repeat the exercise according to the training plan.

Stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Lift the dumbbell over your head until both arms fully extended. The resistance of the plate should be resting on the palms of your hands with your thumbs around it. The palms of your hands should be facing up towards the ceiling.

Keeping your upper arms close to your head with the elbows in a 90 degree angle and the forearm parallel to the floor, lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps.

Go back to the starting position by using the triceps to raise the dumbbell. Repeat the exercise according to the training plan.

Stand with your torso upright and with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hands should be facing your thighs.

While holding the upper arm stationary, curl the right dumbbell as you rotate the palms of the hands until they are facing forward. At this point continue contracting the biceps until they are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

Slowly begin to bring the dumbbell back to the starting position. Repeat the exercise with the left hand. Continue alternating in this manner and repeat the exercise according to the training plan.