Lie down on your back. Support your weight with one foot on the ground. This leg is bent at a sharp angle. The other leg is fully extended.

Using the strength of your glutes and lower back, lift up your hips while supporting your weight with the whole foot on the ground. Lift your hips as high as you can. The extended leg follows the supporting leg. In this position the extended leg is parallel with the thigh of the supporting leg.

Support your body weight with your 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 then switch supporting leg.

Lie on your back and bend your knees with your feet on the ground.

Lift your legs up in the air. Target your sides and entire ab area by contracting as you lift your shoulder blades off the ground. Put your fingertips close to your ears. Straighten your left leg, bend your right leg at a 45 degree angle and slightly rotate your upper body to the right.

Switch sides by straightening your right leg, bending your left leg, and slightly rotate your upper body to the left. Alternate sides in a pedaling motion. Repeat the exercise according to the training plan.

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

While maintaining the torso stationary (no swinging), lift the right dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the ground. Pause for a second at the top.

Lower the dumbbell back down slowly to the starting position.

Lift the left dumbbell this time.

Lower the dumbbell back to the starting position. Repeat the exercise according to the training plan alternating arms.

Grasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent.

Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the ground until you feel a stretch on the hamstrings.

Bring your torso up straight again by extending your hips and waist until you are back at the starting position. Repeat the exercise according to the training plan.

Begin in an athletic position with your knees bent, your feet shoulder width apart, and your arms bent and at your sides. Flex the hip and bring your right knee up toward your belly button.

As the right leg comes down, bring the left knee up. Alternate lifting the knees high as you jog in place.

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Place your hands lightly on either side of your head.

Push your back down flat into the ground to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor. Continue to push down into the ground with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a one second.

Return to the start position in a smooth movement. Repeat the exercise according to the training plan.

Lie down on the ground with your legs fully extended and arms extended over your head.

Pull your arms up and forward, at the same time pulling your legs upwards to meet your arms. Your body should look like a letter “V”.

Use the strength of your abdominal muscles to go back into the starting position. Repeat the exercise according to the training plan.

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.