Supersets
6 rounds @ 30 seconds each. Alternate between the two exercises for prescribed rounds.
For example, tricep extension and squats are your first group. do 30 seconds triceps and 30 seconds squats, repeat 5 more times then move on to next two exercises.
Triceps Extension
Squats
Swings
Step Ups
Dips
Bicep Curls
Curtsy Lunges
Incline Pushups (on step, etc)
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