12
12
30 seconds
4
10
after 5 rest for 10
20
40
1 min
20
2
1
10
2
1
20
3
1
10
3
1
5
2
30 seconds
2
5
1
3
20
1
3
15
30seconds after each 5
2
20
1
3
15
1 min each rep
2
10
1
1
20
1
1
1,500 steps
1
30 mins
1
Short burst, can be in a circle
3
20
2
2
15
1
2
15
1 min
2
30
2
One full minute no break
2
One full minute no break
2
One full minute no break
3
15
1
2
10
1
2
10
1
1
17
1
1
20
1
2 mins, can be a jog
1
30
30sec every 15
1
30(switch to left every 15)
30 seconds every 15
2
20
2
15
2
15
1
20
1
3
20
1
3
20
1
2
30
2
2
30
2
2
30
2
2
20
2
20
2
10
1
2
20
20 seconds
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