Take a plate. Stand with your feet shoulder width apart. Bend your elbows while holding the plate in front of your chest.

Lower yourself into a squat until your thighs are parallel with the ground. Hold for a moment.

Push yourself through heels to stand up, pressing the plate overhead.

Return to the starting position and 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.

Ask friends to set your barbell. Bring your arms up under the bar with palms facing up. Rest the bar on top of the deltoids while grasping the bar for total control. Lift the bar first pushing with your legs and at the same time straightening your torso. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking in front of you. Keep your back straight.

Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes less than 90 degrees (which is the point in which the upper legs are below parallel to the ground).

Raise the bar by pushing the ground mainly with the middle of your foot as you straighten the legs again and go back to the starting position. 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 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.