Grab a pair of medicine balls holding them in each hand. Bent forward and lower yourself into a half squat. Bent your elbows at 90 degree holding a medicine balls in front of you (palms facing up).

Raise your arms into the side while your forearms pointing forward.

Return your arms into the starting position and repeat the exercise according to the training plan.

Lie straight and face down on the ground or an exercise mat. Your arms should be fully extended in front of you.

Simultaneously raise your arms, legs and chest off the ground and hold this contraction.

Slowly begin to lower your arms, legs and chest back down to the starting position and repeat the exercise according to the training plan.

Place the parasols bar on the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing forward). Sit on the ground and spread out your legs. Keep your legs fully extended.

Rotate the torso to the right and lift your right leg, until your toes touch the end of the bar.

Go back to the starting position.

Rotate the torso but this time to the left side and lift your left leg, until your toes touch the end of the bar.

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

Stand straight holding a medicine ball in each hand at arm’s length (palms facing inward).

Step into a lunge position with your right leg. Bend your knee until your front thigh is parallel to the ground. As you bend, raise your arms lateral to shoulder height.

Return yourself to the starting position.

Step into a lunge but this time do it with your left leg. As you bend your knee, raise your arms lateral to shoulder height.

Return yourself into the starting position and repeat the exercise according to the training plan alternating legs.