Take a plate. Stand with your feet shoulder width apart. Bend your elbows while holding the plate in front of your neck.

Lower yourself into a squat until your thighs are parallel with the floor. Hold for a moment.

Push yourself through heels to stand up, pressing the plate overhead.

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

Place one kettlebell between your feet holding it with both hands. Push back with your bottom and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead.

Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out.

Let the kettlebell swing back between your legs and repeat the exercise according to the training plan.

Stand with the feet shoulder width apart, holding a medicine ball with both hands a few inches in front of your chest.

Step forward into a lunge with your right leg while still holding the medicine ball in front of you. Get deep into the lunge, making sure the front thigh is parallel with the floor.

With your arms extended, reach with the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to the center.

Return to the starting position, then lunge with the other leg and rotate to the left this time. Repeat the exercise according to the training plan alternating sides.

Start in a normal push-up position, but with your feet spread slightly wider than shoulder width apart, and your hands shoulder width apart.

Lift your hips into the air, while keeping your arms, legs, and back straight. You should look like an upside-down "V".

When you are going down, point your elbows out to the sides while bringing your hips down into a normal push-up position.

Once you have gotten to the bottom of the Hindu Push-up, seamlessly shift your weight to your arms and push your shoulders up while “dragging” your lower body behind.

Once your shoulders are all the way up, use your abs and glutes to bring your hips back into the air and return to the starting position. Repeat the exercise according to the training plan.

Grab a pair of dumbbells in each hand. Bend your knees and your body over through hips with your back flat, close to a horizontal. Keep your elbows slightly bent and the palms facing each other.

Lift the dumbbells straight to the side until both your arms are parallel to the floor.

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

Stand straight holding a kettlebell with both hands in front of your chest. Slightly bend your knees and hips. Put your feet shoulder width apart.

Take a slow, lateral step to one side. Keep your toes pointed forward and stay low. Extend the opposite knee, driving your weight to the stepping side. Keep your head and chest up.

Through the working leg return to the starting position. Repeat the motion to the other side. Repeat the exercise according to the training plan alternating legs for each rep.

Lie on the floor with your arms stretched out over your head.

Brace your core and simultaneously raise your torso off the floor while lifting your legs. Contract your abs and hold at the top for a few seconds as your body forms a "V" shape.

Return to the start position and repeat the exercise according to the training plan.

Lie straight and face down on the floor or an exercise mat. Your arms should be fully extended in front of you.

Simultaneously raise your arms, legs and chest off the floor and hold this contraction.

Slowly begin to lower your arms, legs and chest back down to the starting position and repeat the exercise according to the training plan.