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.

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.