Stand up with your torso upright and a medicine ball in each hand being held at arm’s length. The elbows should be close to your torso. Your feet should be shoulder width apart.

Raise your arms out straight so that they are parallel with the ground, with your palms facing down. At the same time drive your hips back to the sumo squat position. Your thighs must be parallel with the ground.

In the bottom position, pause and push your knees out, while you dropping your arms to return to the starting position. Repeat the exercise according to the training plan.

Stand straight holding a medicine ball in each hand at arm’s length (palms facing inward).

Step into a lunge position with your right leg. Bend your knee until your front thigh is parallel to the ground. As you bend, raise your arms lateral to shoulder height.

Return yourself to the starting position.

Step into a lunge but this time do it with your left leg. As you bend your knee, raise your arms lateral to shoulder height.

Return yourself into the starting position and repeat the exercise according to the training plan alternating legs.

Stand straight with your arms at your sides holding the medicine ball in each hand. Keep your knees slightly bent.

Lift your right leg behind you. Bend to lower your torso until it is parallel to the ground, and raise your arms to the front until they are in line with your shoulders, and parallel to the ground. Hold for a couple seconds.

Return to the starting position.

Repeat the exercise but this time raise your left leg.

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

Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders holding a medicine ball in each hand.

Raise your left arm forward and stretch your right leg backward at the same time. Create a tension in your back by flexing your foot. Hold the position for a few seconds.

Return into the starting position.

Repeat the same using your right arm and left leg.

Return into the starting position and repeat the exercise according to the training plan alternating legs and arms.

Lie on your stomach holding a medicine ball with your right hand. Extend your arms next to your body and lifted a few inches of the ground.

Bring the ball to the front reaching over your head, and bringing the left arm to the ball.

Grab a ball with your left hand and bring it to the left side.

Now you are in the starting position but with the ball at the opposite hand.

Return the ball to the right side again and repeat the exercise according to the training plan alternating a holding arm.

Sit on a mat with your feet and torso lifted from the ground, holding the medicine ball with both hands out in front of your abs with your arms slightly bent.

Bring the medicine ball to one side touching the ground with the ball. Keep your legs and torso lifted during the exercise.

Bring the medicine ball to the other side touching the ground again, as quickly as possible. Repeat the exercise according to the training plan alternating sides.