Stand holding a parasols bar above your head with your extended arms.

By bending your knees lower yourself down into a half squat until your thighs are parallel to the ground. Keep your chest and head up and your back straight.

At the bottom position, pause and push your knees out to return to the starting position. 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.

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.

Sit down with your feet and torso lifted from the ground, holding the medicine ball above you with extended arms.

Bring the medicine ball to one side almost touching the ground with the ball. Keep your legs and torso lifted during the exercise.

Bring the medicine ball to the other side touching the ground again, as quickly as possible.

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

Lie straight and face down on the ground. Your arms should be fully extended in front of you.

Simultaneously raise your arms, legs and chest off the ground and hold this contraction for a second.

Slowly begin to lower your arms, legs and chest back down to the starting position and repeat the exercise according to the training plan.

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.

Stand straight with your feet shoulder width apart. Place the parasols bar on the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing down over the bar).

Take a step into a lunge with your right leg until your right thigh is parallel to the ground.

Push yourself back up into a standing position, while rotating the torso to the left side and immediately lift your left knee to the front as high as you can. Your left knee should be close to your chest.

Lower yourself back down to a lunge position rotating the torso back.

Go back up to the starting position.

Repeat the exercise but switch legs and rotate the torso to the opposite side. Repeat the exercise according to the training plan alternating sides.

Lie on your stomach holding a medicine ball with your right hand. Extend your arms next to your body and lifted a few inches of the ground.

Bring the ball to the front reaching over your head, and bringing the left arm to the ball.

Grab a ball with your left hand and bring it to the left side.

Now you are in the starting position but with the ball at the opposite hand.

Return the ball to the right side again and repeat the exercise according to the training plan alternating a holding arm.