Grab a pair of kettlebells. Stand straight with your feet facing forward, slightly open outwards and apart a little wider than the shoulders. Your arms are bent behind the shoulders. Your palms are facing forward.

Drive your hips down to a sitting position. Keep your arms and the kettlebells in the starting position. Drop down your hips and bottom until your thighs are at least parallel to the floor.

Explosively push your hips back up into the starting position, while pushing the kettlebells straight up, until your arms get straight.

Go back into the starting position and 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.

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.

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.