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 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 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.