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.

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.

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.

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 holding a kettlebell with both hands close to your chest.

By bending your knees lower yourself down into a squat until your upper leg and lower leg form a sharp angle. Keep your chest and head up and your back straight.

At the bottom position, pause and push your knees out to return to the starting position. Repeat the exercise according to the training plan.

Place the kettlebell in front of you holding it with your right arm, at arm’s length. Slightly push your butt back and look straight ahead. Keep your left arm on your waist.

Clean the kettlebell to the back of your right shoulder.

With a fluid motion, lower the kettlebell to the starting position. Repeat the exercise according to the training plan then switch arms.

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.