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.

From a standing position, raise one foot off the ground, holding a dumbbell with both hands. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight.

Squat down by flexing the knee and sitting back with the hips, holding the dumbbell up in front of you.

Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up. Repeat the exercise according to the training plan, then switch legs.

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.

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 dumbbell and sit on the ground with your hips and knees bent at 90 degrees. Hold the dumbbell straight out in front of you and move your upper body back slightly to help keep you balanced turning this exercise.

Twist your torso to the right side until you almost touch the ground with the dumbbell. Hold the contraction for a second and move to the other side (left). Repeat the exercise according to the training plan alternating sides.