Hold your body at arm's length with your arms nearly locked above the bars (dip machine).

Slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.

Push your torso back up using your triceps to bring your body back to the starting position. Repeat the exercise according to the training plan.

Stand facing dip machine in a push up position. Place hands on edges of machine (place for feet). Position forefoot back from the bench with your arms and body straight. Arms should be perpendicular to the body.

Keeping your body straight, bending your elbows lower your chest as low as you can.

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

Lie on the floor face down and place your hands close (you can hold on to the handles) while holding your torso up at arm’s length. Move your feet up to a bench.

Lower yourself downward until your chest almost touches the floor (or handles).

Press your upper body back up to the starting position while squeezing your chest. Repeat the exercise according to the training plan.

Go down in a push up position with your hands on a bench. Your body should form a straight line from your head to your ankles.

Brace your abdominals as if you were about to be punched in the gut.

Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Do not change your lower back posture as you lift your knee.

While you returning your right leg to the starting position, change legs and raise your left knee to your chest. Repeat the exercise according to the training plan alternating legs back and forth.

Grab the holders on a bench firmly, extend your whole body. Support your weight with your hands.

Lift your legs towards your chest keeping them extended, until they are parallel to the floor. Hold this position for a second.

Lower your legs to the starting position and repeat the exercise according to the training plan.

Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor.

Lift your knees up as high as you can and rotate your pelvis forward at the top of the movement to really engage the lower abs.

Lower your legs to the starting position and repeat the exercise according to the training plan.