Stand with your torso upright holding two plates in your hands by your sides.

Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Make sure that you keep your front shin perpendicular to the ground.

Using mainly the heel of your foot, push up and go back to the standing position.

Step forward with your left leg.

Push up and go the standing position. Repeat the exercise according to the training plan alternating legs.

Grab a plate. Lie down on your back. Bend your knees and put the plate on top of your lower abs holding it with both hands.

Using the strength of your glutes and lower back, lift up your hips while supporting your weigh with the whole feet on the ground. Lift your hips as high as you can. Support your body weight with shoulder blades and feet. The glutes and lower back muscles are in contraction.

Drop your hips into the starting position. Repeat the exercise according to the training plan.

Bending yourself at the waist reach down, grab either the ankles or toes.

Keeping your upper body completely still, bend at the knees and lower your butt towards your ankles.

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

Stand straight with your feet parallel, facing forward and hip width apart. Keep your head in line with the spine and look forward.

Take a step to the right side, drive your hips back to the sitting position. The thigh of the stepping leg is parallel with the ground, while the lower leg and thigh form a sharp angle.

Push back to the starting position.

Take a step to the left side this time.

Go back to the starting position. Repeat the exercise according to the training plan alternating sides.

Lie on the ground face down in a plank position with your toes on the floor and the hands closer than shoulder width. Make sure you are holding your torso up at arm’s length.

Lower you until your chest almost touches the ground.

Press your upper body back up to the starting position as you squeeze your chest. Repeat the exercise according to the training plan.

Grab a plate with both hands. Lie down on your back. Bend your knees. Hold a plate to your chest, or you may hold it extended above your torso.

Slowly begin to roll your shoulders off the ground. Your shoulders should come up off the ground about 4 inches while your lower back remains on the ground. As you crunching your abs push the plate straight up extending your elbows. At the top of the movement, flex your abs and hold for a second.

Slowly lower yourself back down to the starting position. Repeat the exercise according to the training plan.