Stand with your feet slightly wider than shoulder width apart, toes facing outwards. Hold the ball in front of you at arm's length.

Bend your knees and hips as you squat down as far as you comfortably can. As you lower your body, raise the ball directly above your head, while keeping your elbows straight but not locked.

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

Stand with your feet wider than shoulder width apart, holding a ball with extended arms over your head.

Bent over twisting your upper body to the left side and almost touch the ground with the ball across your left foot.

Return yourself up into the starting position.

Bent over twisting your upper body to the right side this time and almost touch the ground with the ball across your right foot.

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

Stand with your feet shoulder width apart, holding a ball with both hands over your head. Your arms should be extended but not locked.

Step forward into a lunge with your right leg while lowering your arms to the front. Get deep into the lunge, making sure the front thigh is parallel with the ground.

With your arms extended, reach with the ball to the right, rotating the torso at the same time.

Maintain the lunge and return a ball to the center.

Return to the starting position then lunge with the other leg and rotate to the left this time. Repeat the exercise according to the training plan alternating sides.

Sit on the ground with your feet and torso lifted, holding the ball with both hands out in front of your abs with your arms slightly bent.

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

Bring the 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.

Sit on the ground holding a ball on your right shoulder. Bend the right knee and other leg keep fully extended.

Supporting your weight on your left hand and your right foot, push up your glutes of the ground.

Broach your left leg behind you. Keep the ball on your shoulder.

Bring your left leg back to the front and go back into the sitting position. Repeat the exercise according to the training plan then switch legs.