Stand straight with your feet together. Keep your hands to your sides in a natural position.

Jump your feet out to the side and raise your arms above your head.

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

Stand facing bench or sturdy elevated platform. Place hands on edge of the bench or platform, slightly wider than shoulder width. Your arms and body are straight, keep your weight on your hands and toes. Arms should be perpendicular to your body.

Lower your chest to the edge of the bench by bending your arms.

Push your torso up to the starting position until your arms are fully extended. Repeat the exercise according to the training plan.

Position a bar in a rack to about waist height. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended.

Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. Pause for a second at the top of the motion.

Return yourself to the starting position. Repeat the exercise according to the training plan.

Begin by lying on your back on the ground. Your legs should be straight and your arms extended above your head.

To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the ground. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.

After a brief pause, return to the starting position. Repeat the exercise according to the training plan.

Stand straight and step forward with your right leg. Assume a lunge stance position with right foot forward with the knee bent and front thigh parallel to the ground.

Extending through both legs, jump as high as possible. As you jump as high as you can, switch the position of your legs, moving your right leg to the back and the left leg to the front.

As you land, absorb the impact through the legs by adopting the lunge position. Repeat the exercise according to the training plan alternating legs.