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.

Stand holding a pair of dumbbells just outside of your shoulders, with your arms bent and palms facing each other. Your feet should be shoulder width apart, your knees slightly bent.

Dip your knees and then explosively push up with your legs as you press the weights straight over your shoulders.

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

Stand holding a dumbbell behind your head, with your arms bent. Your feet should be shoulder width apart, your knees slightly bent.

Keeping your legs stationary, move your torso forward by bending at the hips. Lower your torso until it is parallel with the floor.

Reverse the motion by extending through the hips with your glutes and hamstrings. Repeat the exercise according to the training plan.

Grasp two dumbbells and assume push up position. Extend body, place dumbbells directly beneath your shoulders. Your body should form a straight line from your shoulders to your ankles.

Squeeze your abs, lift right foot off the floor and bring your knee up towards your right elbow while keeping your body in as straight line as possible.

Return to the starting position and repeat the movement with your left leg. Repeat the exercise according to the training plan alternating legs.