Stand straight with your feet shoulder width apart. Place the parasols bar on the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing down over the bar).

Take a step forward with your left leg, landing on the heel first and then on the whole foot. Lower yourself, until your leg is at a 90 degree angle.

Push back up into the starting position.

Step forward but this time with your right leg until your leg is at a 90 degree angle.

Push back up into the starting position. Repeat the exercise according to the training plan alternating legs.

Place the parasols bar on the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing forward). Sit on the ground and spread out your legs. Keep your legs fully extended.

Rotate the torso to the right and lift your right leg, until your toes touch the end of the bar.

Go back to the starting position.

Rotate the torso but this time to the left side and lift your left leg, until your toes touch the end of the bar.

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

Move into a prone position on the ground, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width. Lift your left leg and twisting your lower body, move your leg to the right side.

Immediately return your left leg to the starting position and lift your right leg and move it to the left side.

Return your right leg to the starting position and repeat the exercise according to the training plan alternating legs.

Start in a push up position, with your feet apart and nothing but your hands and feet in contact with the ground.

Step forward with your right leg, bringing your right knee to right elbow (in a mountain climber exercise fashion). Move your left hand forward at the same time. You are now in the dragon walk position.

Now you need to step forward with your left leg, bringing your left knee to left elbow, and simultaneously move your right hand forward. Repeat the exercise according to the training plan alternating legs.

Stand straight and move your legs so that they are wider than shoulder width apart with your knees bent. Your toes should be facing out. Lower yourself into a squat position and swing your arms.

Jump in the air as high as you can, and onto your left side.

You should land facing to the opposite side from your starting position. When you touch the ground immediately squat down, swing your arms and jump in the air as high as you can, and onto your right side.

Now you should land into the starting position. Repeat the exercise according to the training plan alternating sides.

Grab a pair of medicine balls holding them in each hand. Bent forward and lower yourself into a half squat. Bent your elbows at 90 degree holding a medicine balls in front of you (palms facing up).

Raise your arms into the side while your forearms pointing forward.

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