SUPERSET:

3×20 alternating curtsy lunges (10 each side)

3×12 shoulder press

SUPERSET:

3×15 glute bridges

3×12 narrow to wide bicep curls

SUPERSET:

3×12 front squats

3×20 alternating bent over row (10 each side)

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