Start in a prone position with your hands extended underneath your shoulders. Support your weight on your hand and toes. Your feet should be slightly apart. Keep your head facing down in a neutral position in line with your spine.

Lower yourself down until your chest touches the ground. Lift both hands until they are not longer in contact with the ground.

Lower your hands on the ground and push up yourself back up to the starting position. Repeat the exercise according to the training plan.

Grab a kettlebell with your right hand. Stand straight and bring a kettlebell to your shoulder. Rotate your wrist as you do so, so that the palm faces forward. Stand with your feet facing forward, slightly open outwards and apart a little wider than the shoulders. Keep the left hand in a natural position next to your body.

Drive your hips down to a sitting position. Keep your arms and the kettlebell in the starting position. Drop down your hips and bottom until your thighs are at least parallel to the ground.

Explosively push your hips back up into the starting position, while pushing the kettlebell straight up, until your right arm get straight.

Lower the kettlebell back to your shoulder under control into the starting position. Repeat the exercise according to the training plan then switch arms.

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.

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.

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.

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.

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward.

As full extension is achieved, transition into the final pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Drop the barbell back into the starting position 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 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.