Stand with your torso upright holding two dumbbells 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.

Stand holding a pair of dumbbells in each hand in front of your thighs (palms facing in).

By bending your knees lower yourself down into a 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.

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.

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.

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.

Stand straight with your feet together. Keep your hands to your sides in a natural position.

Jump your feet out to the side and raise your arms above your head.

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