Get on your knees. Place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Using the strength of your chest and arms lower your body until your chest touches the ground. Your arms are bent.

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

Pick a couple of dumbbells and stand straight. Hold the dumbbells in front of your thighs at arm’s length with the palms facing your thighs.

While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend of the elbow and the palms of the hands always facing down. Continue to go up until your arms are parallel to the ground. Pause for a second at the top.

Lower the dumbbells back down slowly to the starting position. Repeat the exercise according to the training plan.

Take a dumbbell in each hand and stand with your feet shoulder width apart. Raise the dumbbells to head height, put the elbows out.

With no leg drive or leaning back, extend through the elbows to raise the dumbbells together directly above your head. Pause for a second.

Slowly return the dumbbells to the starting position and repeat the exercise according to the training plan.

Grab a pair of dumbbells. Your feet should be about shoulder width apart from each other. Lift the dumbbells over your head until both arms fully extended. The resistance of the dumbbells should be resting on the palms of your hands with your thumbs around it. The palms of your hands should be facing each other.

Keeping your upper arms close to your head with the elbows in a 90 degree angle and the forearms parallel to the ground, lower the dumbbells in a semicircular motion behind your head until your forearms touch your biceps.

Go back to the starting position by using the triceps to raise the dumbbells. Repeat the exercise according to the training plan.

Begin in a push up position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg forward until the knee is under your chest.

Reverse the positions of your legs explosively, extending the bent leg until the leg is straight and supported by the toes, and bringing the other foot up with the hip and knee flexed.

Switch legs again, returning to the starting position. Repeat the exercise according to the training plan alternating legs.

Lie down on the ground with your legs fully extended and arms extended over your head.

Pull your arms up and forward, at the same time pulling your legs upwards to meet your arms. Your body should look like a letter “V”.

Use the strength of your abdominal muscles to go back into the starting position. Repeat the exercise according to the training plan.