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

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

As you stand back up, press the dumbbells above your head, then bring them back to the start position. Repeat the exercise according to the training plan.

Grasp two dumbbells and assume push up position. Extend body, place dumbbells below chest and position feet more than shoulder width apart.

Lower your body to the floor and then push yourself back up.

Once you are back in the starting position, row the dumbbell in your right hand to the side of your chest, keeping your elbow close to your ribs. Lower the dumbbell back down and repeat with your left arm.

Lower the dumbbell to the starting position and 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.

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

Bend your knees and bring your hands with dumbbells to the ground just in front of your feet. Kick your legs back so you end up with your stomach and thighs on the ground. Your elbows should be bent.

From this position, press up like you are doing a push-up and push your hips up. Jump your feet under your hips and stand.

Finish the movement by jumping in the air pushing the dumbbells above you.

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