Begin from a standing position, stand under or near a pull-up bar. Plant your hands on the ground just outside of shoulder width, kick your feet back and lower yourself to the ground so your chest and thighs are touching the ground.

Bring your feet back up towards your hands and stand up.

Jump up to the pull-up bar and perform a pull-up.

Come down from the bar and repeat exercise according to the training plan.

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

Descend into a squat by flexing your hips and knee. As you squat, extend the non-working leg forward to allow clearance for your movement. Descend slowly, paying close attention to balance and proper movement mechanics, going as far as your flexibility allows. Hold this position for a second.

Return to the starting position by extending through the hips and knee, driving through the heel of your working foot. Repeat the exercise according to the training plan then switch legs.

Lie on the ground face down and place your hands about slightly wider than shoulder width apart from each other holding your torso up at arm’s length. Place your toes on top of a flat bench. This will allow your body to be elevated.

Lower yourself until your chest almost touches the ground.

Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. After a second pause at the contracted position, repeat the exercise according to the training plan.

Hang from a chin-up bar with both arms extended at arm’s length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards.

Bending your knees, raise your legs to your chest. Hold the contraction for a second.

Slowly lower your legs to the starting position. Repeat the exercise according to the training plan.