Stand up with your torso upright and a medicine ball in each hand being held at arm’s length. The elbows should be close to your torso. Your feet should be wider than shoulder width apart.

Raise your arms out straight so that they are parallel with the ground, with your palms facing down. At the same time drive your hips back to the sumo squat position. Your thighs must be parallel with the ground.

In the bottom position, pause and push your knees out, while you dropping your arms to return to the starting position, and repeat the exercise according to the training plan.

Stand up with your torso upright and a medicine ball in each hand being held at arm’s length. The elbows should be close to your torso. Your feet should be shoulder width apart.

Keeping your arms straight and the torso stationary, lift the medicine balls out to your sides until they are about shoulder level high. Feel the contraction for a second.

Lower the medicine balls back down to the starting position and repeat the exercise according to the training plan.

Stand straight holding a medicine ball in each hand at arm’s length (palms facing inward).

Step into a lunge position with your right leg. Bend your knee until your front thigh is parallel to the ground. As you bend, raise your arms lateral to shoulder height.

Return yourself to the starting position.

Step into a lunge but this time do it with your left leg. As you bend your knee, raise your arms lateral to shoulder height.

Return yourself into the starting position and repeat the exercise according to the training plan alternating legs.

Grab a pair of medicine balls holding them in each hand. Bent forward and lower yourself into a half squat. Bent your elbows at 90 degree holding a medicine balls in front of you (palms facing up).

Raise your arms into the side while your forearms pointing forward.

Return your arms into the starting position and repeat the exercise according to the training plan.

Grab a pair of medicine balls. Stand with your torso bent over and your feet shoulder width apart. Keep your legs slightly bent and your back straight.

Use the strength of your back muscles to pull the medicine balls up towards your chest simultaneously with both hands rotating the palms. Drive the movement from your elbows, while squeezing your shoulder blades. In the end position, the shoulder blades should be completely squeezed, while the elbows should be a bit higher than the torso.

Lower the medicine balls to the starting position and repeat the exercise according to the training plan.

With a medicine ball in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the ground. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the ground while the forearms are pointing towards the ground as the hands hold the medicine balls.

Keeping the upper arms stationary, use the triceps to lift the balls until the forearms are parallel to the ground and the whole arms are extended. Like many other arm exercises, only the forearm moves. Hold the contraction for a second.

Slowly lower the medicine balls back to their starting position. Repeat the exercise according to the training plan.