Stand holding a medicine ball close to your chest.

By bending your knees lower yourself down into a half squat until your thighs are parallel to the ground. 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.

Grab a pair of dumbbells. Stand straight. Use an underhand grip (palms facing up) and keep your elbows pinned against your side at all times. Do not raise your upper arms or pull them back behind your torso.

Bend your elbows and lift the dumbbells until your forearms touch your biceps.

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

Stand with your feet shoulder width apart, holding a medicine ball with both hands a few inches in front of your chest.

Step forward into a lunge with your right leg while still holding the medicine ball in front of you. Get deep into the lunge, making sure the front thigh is parallel with the ground.

With your arms extended, reach with the medicine ball to the right, rotating the torso at the same time.

Maintain the lunge and return to the center.

Return yourself up to the starting position.

Lunge with the left leg and rotate to the left this time.

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

Pick a couple of dumbbells and stand straight. Hold the dumbbells in front of your thighs at arm’s length with the palms facing your thighs.

While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend of the elbow and the palms of the hands always facing down. Continue to go up until your arms are parallel to the ground. Pause for a second at the top.

Lower the dumbbells back down slowly to the starting position. Repeat the exercise according to the training plan.

Get on your knees. Place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Using the strength of your chest and arms lower your body until your chest touches the ground. Your arms are bent.

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

Start on all fours, supporting your weight on hands and knees. Keeping your right knee bent at a 90 degree angle, lift your right leg up until you feel your right glute engage.

Flex your foot, and slowly pulse the foot toward the sky by squeezing your glute. Do not move the torso at all, the motion is just in the hip joint.

Return your leg to the starting position. Repeat the exercise according to the training plan then switch legs.

Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head holding a medicine ball.

Tuck the knees toward your chest, rotating your pelvis to lift your glutes from the ground. As you do so, flex the spine, bringing your arms over your head to perform a simultaneous crunch motion.

Return to the starting position and repeat the exercise according to the training plan.

Lie straight and face down on the ground. Your arms should be fully extended in front of you.

Simultaneously raise your arms, legs and chest off the ground and hold this contraction for a second.

Slowly begin to lower your arms, legs and chest back down to the starting position and repeat the exercise according to the training plan.