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 with your right foot forward, elbows bent in front of your ribs, your hands up in the “guard” position, hands lightly clenched. Envision an opponent directly in front of you.

Throw a jab directly at the chin of your imaginary opponent by extending your right arm forward, turning your palm towards the ground, and then immediately retracting your arm back to the guard position.

Repeat punch with your left arm and immediately retracting your arm back to the guard position. Repeat the exercise according to the training plan alternating arms.

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.

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.

Start in a push up position with your feet about hip width apart and your hands beneath your shoulders. Begin to walk your feet toward your hands while keeping your legs straight. At the top position your body should resemble an inverted V.

Bend your elbows in toward your body as you descend, until the forehead almost touches the ground.

Press yourself back up to the starting position and repeat the exercise according to the training plan.

Sit on the ground. Bend your knees and place flat feet on the ground. Lift your arms pointed in front of you. Slightly lean your torso back.

Bend your elbows until your forearms and upper arms form a sharp angle. Squeeze your shoulders and traps as much as you can.

Relax your shoulders and return your arms 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.