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, dropping the plate between your legs. Go down 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.

Get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your core by contracting your abs.

Without allowing your body posture to change, place your right hand on the floor, then your left hand. Then push your body into the “up” position of a pushup.

Then one at a time, place each elbow on the floor again. Alternate which hand you place on the floor first. Repeat the exercise according to the training plan.

Grab the kettlebell and hold it in front of your foot with your fully extended arm. Bend your knees slightly and then push your glutes out as you bend over to get into the starting position. If you keep the kettlebell in the right hand, the same foot is rolled back.

Pull the kettlebell to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight.

Lower the kettlebell down into the starting position. Repeat the exercise according to the training plan then switch arms and legs.

Stand up with your torso upright and a dumbbell in each hand being held at arm’s length. The elbows should be close to your torso. The palms of the hands should be facing your torso. Your feet should be shoulder width apart.

Keeping your arms straight and the torso stationary, lift the dumbbells out to your sides until they are about shoulder level high. Feel the contraction for a second.

Lower the dumbbells back down to the starting position and repeat the exercise according to the training plan.

Stand about 2 to 3 feet in front of stacked steppers or step up box with your back facing the steppers. Your feet should be shoulder width apart and hands on your waist. Bend the knees and move one foot back so that your toe is resting on the steppers. Your other foot should be stationary in front of you. Keep your head up looking forward.

Slowly lower your leg until your forward thigh is parallel to the floor.

Leading with the chest and hips and contracting the quadriceps, lift your leg back to the starting position. Repeat the exercise according to the training plan, then switch legs.

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

Pull the kettlebell upward until it is just under your chin. Keep your elbows out to the side.

Lower your arms back down to the starting position and repeat the exercise according to the training plan.

Get into the kneeling position holding a kettlebell with both hands in front of you.

Step up with your right leg while keeping weight on your left knee.

Get up into the standing position, driving through your right heel. Bring your left foot forward and stand up nice and tall.

Lunge the right leg backward and sink down into a kneeling position on the right knee.

Bring the left leg down into the starting position. Repeat the exercise according to the training plan alternating the stepping and the lending leg.

Stand with a dumbbell in each hand (palms facing your torso), with the arms extended on the sides.

Lift the dumbbells by elevating the shoulders as high as possible. Hold the contraction at the top for a second.

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