Stand straight with your feet shoulder width apart and parallel to each other.

Extend your arms out straight so that they are parallel with the floor, with your palms facing down. Drive your hips back to the sitting position. Your thighs must be parallel with the floor.

In the bottom position, pause and push your knees out to return to the starting position. 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.

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.

Stand straight with your feet shoulder width apart. Put your hands on your waist.

Take a step forward with landing on the heel first and then on the whole foot. Lower yourself, until your leg is at a 90 degree angle.

Push back up into the starting position. Repeat the exercise according to the training plan then switch legs.

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.

Hold a kettlebell with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart with your knees slightly bent. Your toes should be facing out. Slowly bend the knees and lower your legs until your thighs are parallel to the floor.

Press mainly with the heel of the foot to bring the body up to the standing position and row the kettlebell upward until it is just under your chin. Keep your elbows out to the side.

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