Stand with your torso upright holding two plates in your hands by your sides.

Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Make sure that you keep your front shin perpendicular to the ground.

Using mainly the heel of your foot, push up and go back to the standing position.

Step forward with your left leg.

Push up and go the standing position. Repeat the exercise according to the training plan alternating legs.

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.

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.