Stand with your feet shoulder width apart. Put your hands on your waist.

Brace your core and then step into a lunge with your right leg. Go down onto the back knee and ensure both knees finish close to 90 degrees. Hold for a few seconds.

Raise your body back up to the starting position so your feet come together again.

Step into a lunge but this time with your left leg. Go down onto the back knee and ensure both knees finish close to 90 degrees. Hold for a few seconds.

Raise your body back up to the starting position and repeat the exercise according to the training plan alternating legs.

Start in a push up position, with your feet apart and nothing but your hands and feet in contact with the ground.

Step forward with your right leg, bringing your right knee to right elbow (in a mountain climber exercise fashion). Move your left hand forward at the same time. You are now in the dragon walk position.

Now you need to step forward with your left leg, bringing your left knee to left elbow, and simultaneously move your right hand forward. Repeat the exercise according to the training plan alternating sides.

Stand straight and move your legs so that they are wider than shoulder width apart with your knees bent. Your toes should be facing out.

Lower yourself into a squat position and swing your arms.

Jump in the air as high as you can, and onto your right side.

You should land facing to the opposite side from your starting position. When you touch the ground immediately squat down, swing your arms and jump in the air as high as you can, and onto your left side.

Now you should land into the starting position. Repeat the exercise according to the training plan alternating sides.

Stand straight with your feet shoulder width apart.

Utilizing a big arm swing and using your legs strength, jump forward as far as you can.

Land with your feet out in front you, reaching as far as possible with your legs.

Immediately lie on the ground face down and place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Lower yourself down until your chest touches the ground.

Press your body back up.

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