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.

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.

Stand straight with your hands next to your body.

Squat down keeping your torso upright and your head up.

Swing your arms and jump into the air as high as possible.

As your feet contact the floor, absorb the impact through your legs, and jump again. 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.

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and form a 45 degree angle. Your legs must be straight and slightly apart. Form a straight line with your body.

Voluntarily contract the muscles of your torso. Keep this position for as long as it is written in the training plan.