SUPERSET 1:

3x12 Sumo Squats with 5 Pulses (12 squats then pulse for 5 reps in squat position)

3x20 Alternating hammer curls 

SUPERSET 2:

3x20 Alternating reverse lunges 

3x10 Tricep kickbacks, each side

SUPERSET 3:

3x20 Alternating Front lunge 

3x10 Front raise 

the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging