Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders holding a medicine ball in each hand.

Raise your right arm forward and stretch your left leg backward at the same time. Create a tension in your back by flexing your foot. Hold the position for a few seconds.

Return into the starting position.

Repeat the same using your left arm and right leg.

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

Lie down on your back on the ground. Your legs should be straight and your arms extended behind your head holding a ball.

Bring the knees toward your chest, rotating your pelvis to lift your glutes from the ground. As you do so, flex the spine, bringing your arms back over your head to perform a crunch motion. The ball should be over your lower legs. Pause for a second.

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

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 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 forward with your right leg, landing on the heel first and then on the whole foot. Lower yourself, until your leg is at a 90 degree angle.

Push back up into the starting position.

Step forward but this time with your left leg until your leg is at a 90 degree angle.

Push back up into the starting position. 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 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 straight with your arms at your sides holding the medicine ball in each hand. Keep your knees slightly bent.

Lift your right leg behind you. Bend to lower your torso until it is almost parallel to the ground, and raise your arms to the front until they are in line with your shoulders, and parallel to the ground. Hold for a couple seconds.

Return to the starting position.

Repeat the exercise but this time raise your left leg.

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