Take a dumbbell with both hands. Stand with your feet shoulder width apart and between two aerobic steps. Hold the dumbbell from the side at arm’s length and lowered in front of the body.

Squat down until your thighs are parallel to the floor. Keep your chest lifted and head up.

Extending your knees jump back and onto the steps.

Squat down again until you touch the floor with the dumbbell. Keep your head up and chest lifted. Look straight ahead. Keep your back straight.

Push yourself up in a standing position with extended legs.

Keeping your legs extended bent over and lower the dumbbell until it touches the floor.

Push your torso up in a standing position. Jump back to where you started and repeat the exercise according to the training plan.

Stand with your torso upright holding two dumbbells in your hands by your sides (palms facing you).

Step backward with your left leg around two feet or so from the right foot and lower your upper body down, while keeping the torso upright and maintaining balance. Make sure that you keep your front shin perpendicular to the floor. Keep the torso upright during the lunge.

Push yourself up and go back to the starting position.

Step backward with your right leg.

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

Begin with a two boxes of an appropriate height in front of you. Stand with your feet shoulder width apart. Perform a short squat in preparation for jumping, swinging your arms behind you.

Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.

Land on the first box with the knees bent, absorbing the impact through the legs.

Immediately swing your arms and jump again onto the second box.

Absorbing the impact through the legs jump from the second box back to the floor. Repeat the exercise according to the training plan.

Stand up straight with a dumbbell in each hand at arm's length (palms facing out). Keep your elbows close to your torso.

Keeping the upper arms stationary, curl the dumbbells while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

Slowly begin to lower the dumbbells back to the starting position and repeat the exercise according to the training plan.

Grab a pair of dumbbells. Stand straight. Lift the dumbbells (palms facing each other) over your head until your both arms are fully extended.

Keeping your upper arms close to your head, lower the dumbbells behind your head. The forearms should be parallel to the floor and the elbows bent in a 90 angle.

Extending your arms and using your triceps raise the dumbbells back to the starting position. Repeat the exercise according to the training plan.

Lie on the floor with your knees bent and feet on the floor around 20 inches apart. Your arms should be extended by your sides. Slightly lift your shoulder blades off the floor and maintain this position throughout the exercise.

Crunch over your torso forward and up to the right side. With your arms straight and slightly above the floor, touch your right foot with your right hand. Hold the contraction for a second.

Go back slowly into the starting position.

Repeat on the other side.

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

Stand with your feet hip width apart. Your arms should be hanging next to your body, holding the dumbbell in your right hand.

Slide it down to your right leg as far as you can by laterally flexing your spine. Keep your left hip still. You will feel a stretch between your left hip and lower ribs. Pause for a second.

Raise your body back to the starting position, squeezing and crunching your left side muscles. Repeat the exercise according to the training plan then switch sides.