Stand with your feet hip width apart, holding a plate in front of your stomach. Your head and chest should be up.

Squat down and be ready to jump. Leaning to your right, extend your hips, knees, and ankles and jump into the air.

Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

Squat down then do just the opposite and jump backward to where you started.

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

Stand with your feet slightly wider than shoulder width apart, holding a plate in front of your neck.

Lift right foot off the floor, step into a lunge and lower yourself until your left knee almost touches the floor (right upper leg is parallel to the floor). While you are stepping into a lunge, extending your elbows lift the plate over your head.

Go back to the starting position.

Repeat the exercise but this time step into a lunge with your left leg.

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

Take a plate. Stand with your feet shoulder width apart. Bend your elbows while you holding the plate in front of your neck.

Lower yourself into a squat. Go down until your thighs are parallel to the floor. While you are lowering your but, extend your arms and push the plate overhead. At the bottom position pause for a second.

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

Stand with your torso upright holding a plate in your hands in front of you at arm’s length.

Step backward with your right leg and lower your upper body down, while keeping the torso upright and maintaining balance. As you do so, raise the plate to the front with your extended arms, until your arms are parallel to the floor. Make sure that you keep your front shin perpendicular to the floor and your thigh parallel to the floor.

Pressing with your heel, push up and go back to the starting position.

Repeat the exercise but this time lunge back with your left leg.

Go back to the starting position. Repeat the exercise according to the training plan alternating legs.

Take a plate. Stand with your feet shoulder width apart. Hold the plate with your extended arms at arm’s length. Raise the plate to the front until your arms are parallel to the floor.

Squat down lowering your but and bending at the hips. You thighs should be parallel to the floor. Hold this position as long as it is written in the training plan.

Take a plate. Stand with your feet shoulder width apart. Hold the plate from the sides in front of the body with the elbows extended. Lower yourself in a half squat and stay in this position during the whole exercise.

Twist the plate to one side so that one hand is on the top and the other on the bottom of the plate.

Return to the start position and then twist in the opposite direction.

Return the plate to the start position and repeat the exercise according to the training plan twisting to the both sides alternately.

Take a plate. Stand with your feet shoulder width apart. Hold the plate from the sides at arm’s length and lowered in front of the body.

Bending the elbows raise your forearms with the plate to your chest. Your biceps should touch the forearms.

Extending the elbows raise the plate overhead.

Lower the plate behind the head, keeping the elbows high.

Raise the plate back over your head by extending the elbows.

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