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. Keep skipping while pumping your arms. Alternate lifting the knees high as you jog in place. Repeat the exercise according to the training plan alternating legs and arms.

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.

Stand straight with your feet shoulder width apart and parallel to each other.

Extend your arms out so that they are parallel with the ground. Drive your hips back to the sitting position. Your thighs must be parallel with the ground.

In the bottom position, pause and push your knees out to return to the starting position. Repeat the exercise according to the training plan.

Stand facing bench or sturdy elevated platform. Place hands on edge of the bench or platform, slightly wider than shoulder width. Your arms and body are straight, keep your weight on your hands and toes. Arms should be perpendicular to your body.

Lower your chest to the edge of the bench by bending your arms.

Push your torso up to the starting position until your arms are fully extended. Repeat the exercise according to the training plan.

Stand straight with your feet shoulder width apart. Put your hands on your waist.

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. Repeat the exercise according to the training plan then switch legs.

Position a bar in a rack to about waist height. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended.

Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. Pause for a second at the top of the motion.

Return yourself to the starting position. Repeat the exercise according to the training plan.

Lie on the ground with your knees bent and the feet on the ground. Your arms should be extended by your side.

Raise your shoulders off the ground, until your fingers touch your knees, but don't sit all the way up. Your abdominals should be flexed.

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

Lie on your stomach on the ground. Extend your arms over your head.

Raise your chest and arms a few inches above the ground and remain in this position for a few seconds.

Slowly lower your torso and arms back to the starting position. Repeat the exercise according to the training plan.