Grab a pair of dumbbells. Stand with your torso almost parallel to the floor and your feet shoulder width apart. Keep your legs slightly bent and your back straight. Hold the dumbbells in both hands hanging vertically down (palms facing you).

Use the strength of your back muscles to pull the dumbbells up towards your chest simultaneously with both hands rotating the palms. Drive the movement from your elbows, while squeezing your shoulder blades. In the end position, the shoulder blades should be completely squeezed, while the elbows should be a bit higher than the torso. Your palms should be facing each other.

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

Assume a comfortable standing position, with a step up box positioned next to you. Put one leg on the step. Keep the legs slightly bent.

Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump to the other side of the step up box.

Continue going back and forth. Repeat the exercise according to the training plan alternating legs.

Stand straight with your feet facing forward and apart wider than the shoulders. Hold the kettlebell in front of you with your arm fully extended. Put the other hand on your waist. Go down into a squat while swinging the kettlebell between your legs and under the glutes.

Swing the kettlebell back up with a forceful movement from the legs and lower back, pushing the hips back into the start position. Bring your fully extended arm holding the kettlebell to eye height and parallel to the floor.

Go back into the squat position and repeat the exercise according to the training plan.

The start position is similar to push-up but with your legs resting on the Swiss ball. Your arms should be fully extended and supporting your body. Your legs should also be fully extended, with the shins on the ball.

Raise your hips and use your legs to pull the ball towards your chest. Work with your abs.

Stretch your legs and lower your hips to the starting position. Repeat the exercise according to the training plan.

Grab a pair of dumbbells holding them by your sides at an arm’s length with the palms facing in. Stand straight with your feet parallel and shoulder width apart.

Lift the dumbbells to your sides with a slight bend at the elbow and the hands slightly tilted forward. Continue to go up until your arms are parallel to the floor.

Lower the dumbbells back into the starting position and 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.

Lock your feet in the place on the hyperextension bench, with your thighs and hips on the pads. Your body should be supported by the hips and calves. Keep your hands behind your head throughout the exercise. Your body should form a straight line.

Lean your torso over the pads and extend as low as you can.

Slowly pull yourself up until your body forms again a straight line. Repeat the exercise according to the training plan.

Get on your knees. Place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Using the strength of your chest and arms lower your body until your chest touches the floor. Your arms are bent.

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