Grab a pair of dumbbells and hold them at your side with palms facing each other. Position feet into a shoulder width stance.

Squat down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.

As you return to the ground, absorb the impact through your legs, descend back into squat position and jump again. Repeat the exercise according to the training plan.

Stand with your feet shoulder width apart. Hold the dumbbells at your shoulders, elbows bent creating a sharp angle between your forearms and biceps, palms facing each other.

Bend at your hips and knees to lower into a squat, as maintain a straight posture with the head up.

Raise your torso by pushing the ground with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Repeat the exercise according to the training plan.

Grab a pair of dumbbells and hold them at your side with palms facing your thighs. Position your feet into a shoulder width stance.

Step forward with one leg, flexing the knees to drop your hips. Lower yourself until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.

Drive through the heel of your lead foot and extend both knees to raise yourself back up into the standing position.

Step forward with your rear foot, repeating the lunge on the opposite leg. Repeat the exercise according to the training plan alternating legs.

Hold a dumbbell with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out. Your arms should be stationary while performing the exercise.

Slowly bend the knees and lower your but until your thighs are parallel to the ground.

Press mainly with the heel of the foot to bring the body back to the starting position. Repeat the exercise according to the training plan.

Stand up straight while holding a dumbbell in each hand (palms facing the side of your legs).

Place the right foot on the elevated platform or bench. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well.

Step down with the left leg by flexing the hip and knee of the right leg. Return to the original standing position by placing the right foot next to the left foot on the initial position.

Next time do the repetition with other stepping leg. Repeat the exercise according to the training plan alternating legs.

Grasp a couple of dumbbells holding them in front of your thighs at arm's length (palms facing in). Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent.

Lower the dumbbells to over the top of your feet by pushing the hips back, only slightly bending the knees, unlike when squatting, 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.