Stand bent forward at the waist with your torso almost parallel to the ground, while bending your knees slightly. Hold the bar with your arms fully extended.

Use the strength of your back and arm muscles to lift the barbell toward your stomach, while squeezing your shoulder blades. Lift the barbell until it touches your stomach.

Return the barbell to the starting position using your back and arm muscles in a controlled manner, and repeat the exercise according to the training plan.

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

Lower yourself into the squat position. Put your hands on the ground in front of you.

Kick your feet back, supporting your weight on the extended arms.

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.

Stand straight with your feet facing forward and apart wider than the shoulders. Grab the kettlebell with both hands at keep it between your legs, with your arms extended.

Push your hips back. Your body is slightly bent forward and your knees are bent. Swing the kettlebell between your legs under your bottom. Make sure that your back is flat.

Using the strength of your legs and lower back, explosively push out your hips taking the kettlebell straight out in front of you with your arms fully extended.

Go back into the starting position pushing your hips back and swinging the kettlebell between your legs. Repeat the exercise according to the training plan.

Sit on the ground. Put the Swiss Ball between your extended legs (toes). Lean your body backward and extend your arms to the side for support and balance. While holding the ball lift your legs a few inches of the ground, until your torso and legs form a 90 degree angle.

Crunching your abs and bending your knees, pull your legs in to your chest, as close as you can. Hold the contraction for a second.

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

Stand up with your torso upright and a dumbbell in each hand being held at arm’s length. The elbows should be close to your torso. The palms of the hands should be facing your torso. Your feet should be shoulder width apart.

Keeping your arms straight and the torso stationary, lift the dumbbells out to your sides until they are about shoulder level high. Feel the contraction for a second.

Lower the dumbbells back down to 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.

Lie down on the Swiss ball with your torso pressing against the ball and parallel to the ground. The ball of your feet should be pressed against the ground to help keep you balanced. Extend your arms to the ground in front of you for support.

Slowly raise your torso up by bending at the waist and lower back. Hold the contraction on your lower back for a second.

Lower your torso back down to the starting position. Repeat the exercise according to the training plan.

Lie on the ground face down and place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Lower yourself down until your chest almost touches the ground.

Press your upper body back up into the starting position. Repeat the exercise according to the training plan.