Hold a kettlebell with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out.

Slowly bend the knees and lower your legs until your thighs are parallel to the floor.

Press mainly with the heel of the foot to bring the body back to the starting position. Repeat the exercise according to the training plan.

Hold a kettlebell with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart with your knees slightly bent. Your toes should be facing out.

Slowly bend the knees and lower your legs until your thighs are parallel to the floor.

Press mainly with the heel of the foot to bring the body back to the starting position and row the kettlebell upward until it is just under your chin. Keep your elbows out to the side.

Return your arms to the starting position and repeat the exercise according to the training plan.

Lie on the floor face down and place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Lower yourself down until your chest almost touches the floor.

Press your upper body back up into the starting position. Repeat the exercise according to the training plan.

With a dumbbell in each hand (palms facing your legs), bend your knees slightly and bring your torso forward by bending at the waist. Make sure to keep your back straight until it is 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 with your feet slightly wider than shoulder width apart, holding a medicine ball overhead with both your hands.

Lift one foot off the floor, bending the knee, and hold this position for one count. Step into a lunge and lower yourself until your back knee almost touches the floor.

Bring the front leg back to the starting position and repeat the exercise according to the training plan, then switch legs.

Pick a couple of dumbbells and stand straight. Hold the dumbbells in front of your thighs at arm’s length with the palms facing your thighs.

While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend of the elbow and the palms of the hands always facing down. Continue to go up until your arms are parallel to the floor. Pause for a second at the top.

Lower the dumbbells back down slowly to the starting position. Repeat the exercise according to the training plan.

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades squeezed together, and your knees slightly bent. Step back from the rack.

Begin by bending at the hips, moving them back as you bend over to be almost parallel with the floor. Keep your back arched and your spine in a proper alignment.

Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position. Repeat the exercise according to the training plan.