Stand holding a pair of dumbbells at arm’s length in front of you, with your feet twice shoulder width apart, toes pointed out.

Lower your body as far as you can by pushing your hips back and bending your knees. The dumbbells should nearly touch the ground.

Simultaneously push yourself back up to a standing position and curl the dumbbells to your shoulders. Once you are upright press the weights directly overhead.

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

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.

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Make sure that you keep the head up. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso.

While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body (do not exert any force with the forearm other than holding the dumbbells). On the top contracted position, squeeze the back muscles and hold for a second.

Slowly lower the weight again 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 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.