Get onto your hands and knees. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck and back straight.

Raise your right arm and reach forward until it is in line with your torso. As you bring your arm forward kick your left leg backwards until it is in line with your torso. Hold this position for a second.

Go back into the starting position.

Repeat with the opposite side. Repeat this exercise according to the training plan alternating arms and legs.

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.

Begin by lying on your back on the ground. Your legs should be straight and your arms at your side.

To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the ground.

After a brief pause, return to the starting position. Repeat the exercise according to the training plan.

Lie on the ground with your knees bent and feet on the ground around 20 inches apart. Your arms should be extended by your sides. Slightly lift your shoulder blades off the ground and maintain this position throughout the exercise.

Crunch over your torso forward and up to the right side. With your arms straight and slightly above the ground, touch your right foot with your right hand.

Go back slowly into the starting position.

Repeat on the left side.

Go back slowly into the starting position and repeat the exercise according to the training plan alternating sides.

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.

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.

Get into a prone position on the ground, supporting your weight on your toes and your forearms. Your arms are bent and form a 90 degree angle. Your legs must be straight and slightly apart. Form a straight line with your body (from your head to your feet).

Keep this position for as long as it is written in the training instruction.

Lie on one side with your legs stacked on top one another and fully extended.

Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight the entire time. Your body should form a straight line from shoulders to ankles. Hold this position for as long as required by the training plan. Turn to the other side and repeat.