Do each exercise for 40 seconds and rest for 20 if doing a circuit.

If doing individually follow the repetitions below.

1. 20 total, 3 times through
2. 20-30 seconds in each position, then switch, 2 times through on each side
3. 10 each side, 2 times through
4.  20-30 seconds in each position, then switch, 2 times through on each side
5. 20 total, 2 times through
6. 10 total, 3 times through
7. 30 seconds then switch, 3 times through