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.

Move into a prone position on the ground, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width.

Lift your left leg and twisting your lower body, move it to the right side.

Immediately return your left leg to the starting position and lift your right leg and move it to the left side.

Return your right leg to the starting position and repeat the exercise according to the training plan alternating legs.

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 with your feet facing forward, slightly open outwards and apart a little wider than the shoulders. Drive your hips back to a half squat, be ready to jump.

Swing your arms and jump straight up in the air as high as you can.

When you touch the ground, immediately go down into a half squat and repeat the exercise according to the training plan.

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 forward). Sit on the ground and spread out your legs. Keep your legs fully extended.

Rotate the torso to the right and lift your right leg, until your toes touch the end of the bar.

Go back to the starting position.

Rotate the torso but this time to the left side and lift your left leg, until your toes touch the end of the bar.

Go back to the starting position and 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.