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2. ImproveWith exercises such as Lower Body StrengthHack and Normal Squats, Lunges, Calf Raises and Leg Press Core StrengthSit Ups, Crunches and Medicine Ball Upper Body StrengthBench and Shoulder Press, Lateral and Tricep Pull Downs, Seated Row, Curls and Dips. General or Aerobic FitnessRunning, Cycling, Swimming, Skipping, Boxing and Rowing.

3. Principle and Training MethodUse this principle by Overload Principleadding more weight each week or by increasing the number of repetitions each session Specificity Principleperforming these exercises for a long period of time. Frequency Principledoing a minimum of four sessions each week. Intensity Principlepushing my body really hard when I do these exercises.