Grab two dumbbells. Bring them in front of your thighs. Slightly bend your knees.

Swing the dumbbells between your legs forcefully and reverse the direction.

Drive through with your hips and lock the dumbbells overhead in one uninterrupted motion.

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

Grab the pull-up bar with the palms facing forward using the shoulder width grip. As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out.

Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second on the contracted position, slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat the exercise according to the training plan.

Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended.

Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hips off the ground to the squat position.

Lift yourself up (without using your hands) extending your whole body and pushing the plate over your head.

Lower your hands and hips getting back into a squat position.

Lie back down on the ground 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.