Take a medicine ball. Stand straight with your feet facing forward and wider than shoulders apart. Hold the ball over your head with your arms locked.

Lower your hips into a sitting position while holding the ball over your head. Your upper body should be straight during the whole exercise and look fixed forward. Continue to go down into a squat, until you reach the point in which your upper legs are parallel to the floor.

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

Stand straight next to the aerobic step, holding a medicine ball at arm’s length. Put your feet shoulder width apart, keep your head and chest up.

Take a slow, lateral lunge to the right and onto the athletic step. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Lift your extended arms with the ball to the front. Maintain good posture through the entire spine, keeping your head and chest up.

Pause at the bottom of the motion, and then extend through the right leg to return to a starting position. Repeat the exercise according to the training plan then switch sides.

Stand straight in front of the aerobic step, holding a medicine ball in front of you. Put your feet shoulder width apart, and the head and chest up.

Take a slow lunge onto the athletic step. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right leg. Maintain good posture through the entire spine, keeping your head and chest up.

Pause at the bottom of the motion, and then extend through the right leg to return to a starting position.

Repeat the exercise but this time lunge with your left leg.

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

Position yourself into a staggered stance with the rear foot elevated and front foot forward.

Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise.

At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position. Repeat the exercise according to the training plan then switch legs.

Place your head and upper back on a Swiss ball with your knees bent, with your feet flat and pressed against the floor. Lower your hips just above the floor.

Push your hips up until they align with your knees and shoulders. At the top pause for a second.

Slowly lower your hips back to the starting position and repeat the exercise according to the training plan.

Start in a plank position with your forearms on a Swiss ball and your feet on the floor. Your body should form a straight line from your shoulders to your ankles.

Raise your right leg until it is parallel to the floor. Hold this position for a second.

Lower your right leg to the starting position. Repeat the exercise according to the training plan then switch legs.