Stand straight and step forward with your right leg.

Assume a lunge stance position with right foot forward with the knee bent and front thigh parallel to the ground.

Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump as high as you can, switch the position of your legs, moving your right leg to the back and the left leg to the front.

As you land, absorb the impact through the legs by adopting the lunge position. Repeat the exercise according to the training plan alternating legs.

Stand straight with your feet facing forward, slightly open outwards and apart a little wider than the shoulders.

Drive your hips back to a half squat and using your legs strength, jump straight up in the air as high as you can.

After the jump, when you touch the ground, immediately go down into a half squat and jump again. Repeat the exercise according to the training plan.

Lie on the ground face down in a plank position with your toes on the floor and the hands closer than shoulder width. Make sure you are holding your torso up at arm’s length.

Lower you until your chest almost touches the ground.

Press your upper body back up to the starting position as you squeeze your chest. Repeat the exercise according to the training plan.

Place your hands past shoulder width apart, with your body near the bench. Extend your legs in front of you with your heels on the ground.

Bend your elbows and slowly lower your torso until your upper arms are parallel with the ground.

Powerfully contract your triceps and return up to starting position. Repeat the exercise according to the training plan.

Sit down and lean back your torso, put your hands on the ground for support. Lift your legs a few inches off the ground.

Lift your legs as high as you can. Hold the contraction for a second.

Slowly draw your legs down to the starting position. Repeat the exercise according to the training plan.

Lie down on your back. Bend your knees and put your arms next to the body.

Using the strength of your glutes and lower back, lift up your hips while supporting your weight with the whole feet on the ground. Lift your hips as high as you can. Support your body weight with shoulder blades, arms and feet. The glutes and lower back muscles are in contraction.

Drop your hips into the starting position. Repeat the exercise according to the training plan.

Stand straight with your feet parallel, facing forward and hip width apart. Keep your head in line with the spine and look forward.

Take a step to the right side, drive your hips back to the sitting position. The thigh of the stepping leg is parallel with the ground, while the lower leg and thigh form a sharp angle.

Push back to the starting position.

Take a step to the left side this time.

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

Get into a prone position on the ground, supporting your weight on your toes and your forearms. Your arms are bent and form a 45 degree angle. Your legs must be straight and slightly apart. Form a straight line with your body.

Voluntarily contract the muscles of your torso. Keep this position for as long as it is written in the training plan.