Stand straight with your feet shoulder width apart and with your arms next to the body.

Lower yourself into the squat position and put your hands on the ground in front of you. Kick your feet back, supporting your weight on the extended arms.

Lower yourself down until your chest almost touches the ground.

Press your upper body back up supporting your weight on your arms and toes.

Explosively return your feet to the squat position.

Jump in the air as high as possible from the squat position. Do this as fast as possible.

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

Lie down on the ground. Your legs should be bent at the knees. Place your hands behind your head or extend them over you.

Elevate your upper body so that it creates an imaginary V-shape with your thighs, and until you get your body into a sitting position.

Once you feel the contraction for a second, lower your upper body back down to the starting position. Repeat the exercise according to the training plan.

Stand holding a kettlebell 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.

Lie down on the ground. Your legs should be bent at the knees. Place your hands behind your head or extend them over you.

Elevate your upper body so that it creates an imaginary V-shape with your thighs, and until you get your body into a sitting position.

Once you feel the contraction for a second, lower your upper body back down to the starting position. Repeat the exercise according to the training plan.

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 ground. Your legs should be bent at the knees. Place your hands behind your head or extend them over you.

Elevate your upper body so that it creates an imaginary V-shape with your thighs, and until you get your body into a sitting position.

Once you feel the contraction for a second, lower your upper body back down to the starting position. Repeat the exercise according to the training plan.