Begin standing with your legs shoulder width apart.

Place your hands on the floor and kick your legs back so you end up in a push up position.

Lower yourself till your stomach and thighs are on the floor. Your elbows should be bent.

Press up like you are doing a push up and push your hips up.

Jump your feet under your hips and stand.

Perform a short squat in preparation for jumping, swinging your arms behind you.

Extending through the hips, knees, and ankles jump on the box. Swing your arms forward and up.

Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time. Repeat the exercise according to the training plan.

Lie down on the floor with your legs fully extended and arms extended over your head; or you can put hands next to your glutes (easier version).

Pull your arms up and forward, at the same time pulling your legs upwards to meet your arms. Your body should look like a letter “V”.

Use the strength of your abdominal muscles to go back into the starting position. Repeat the exercise according to the training plan.

Stand holding a kettlebell with both hands close to your chest.

By bending your knees lower yourself down into a squat until your upper leg and lower leg form a sharp angle. 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.

Sit on a mat with your feet and torso lifted from the floor, holding the kettlebell with both hands out in front of your abdominals with your arms slightly bent.

Bring the kettlebell to one side touching the floor with the kettlebell. Keep your legs and torso lifted during the exercise.

Bring the kettlebell to the other side touching the floor again, as quickly as possible.

Go back into the starting position and repeat the exercise according to the training plan alternating sides.

Stand straight with your feet parallel, facing forward and shoulder width apart. Keep your arms next to the body in a natural position.

Swing your arms back while dropping your hips into a squat to the sitting position. Be ready to jump.

Use the strength of your legs and swing of your arms to jump onto the box into a standing position.

Get of the box by landing down with both feet at the same time (or individually – lighter), returning into the starting position. Repeat the exercise according to the training plan.

Lie down on the floor. Put your hands behind your head. Keep a 90 degree angle between your lower and upper leg.

Use the strength of your abdominal muscles to raise your shoulder blades and head from the floor until your abs are completely contracted. The lower back should not leave the floor. Hold for a second.

Use the strength of your abdominal muscles to lower the torso and head back into the starting position. Repeat the exercise according to the training plan.