Stand straight with your feet shoulder width apart. Put your hands on your waist.

Take a step forward with your right leg landing on the heel first and then on the whole foot. Lower yourself, until your leg is at a 90 degree angle and your front thigh parallel to the ground.

Push back up into the starting position.

Take a step forward with your left leg.

Go back to the starting position. Repeat the exercise according to the training plan alternating legs.

Bending yourself at the waist reach down, grab either the ankles or toes.

Keeping your upper body completely still, bend at the knees and lower your butt towards your ankles.

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

Lie down on the ground. Crunch yourself and swing on your back. Your knees should come to your chest.

Swing yourself back, your arms and legs can help, then swing to forward and push up to the standing position.

Bend your legs and lower yourself down into the squat. Touch the ground with your butt and lean back.

Roll back to the starting position (do not do a full backwards roll). Repeat the exercise according to the training plan.

Hold a dumbbell in each hand and stand straight.

Bend forward at the hips, lifting the right leg up behind you while lowering the dumbbells just below your standing knee. Slowly lean forward until your torso is parallel with the ground. Hold this position for a one second.

Extend the hips to return to the standing position. Repeat the exercise according to the training plan than switch legs.

Begin in a push up position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg forward until the knee is under your chest.

Reverse the positions of your legs explosively, extending the bent leg until the leg is straight and supported by the toes, and bringing the other foot up with the hip and knee flexed.

Switch legs again, returning to the starting position. Repeat the exercise according to the training plan alternating legs.

Sit on the ground and lean back, put your hands on the ground for stability. Lift your legs so that they are perpendicular to the ground.

Rotate your hips, keeping them in contact with the ground, so that your legs move from left to right, in a "windshield wiper" motion.

Then repeat the movement to the opposite side. Repeat the exercise according to the training plan alternating sides.