Hi! Beginners are better off performing just three out of the seven exercises for two sets each of as many reps as possible, with a minute of rest between sets. From there, build up your fitness and endurance by adding exercises and sets and cutting back on your rest periods 😁
A reasonable goal is to be able to do the seven exercises in a big circuit all at once, rest a minute or two, and repeat it two more times by the end of 12 weeks 😉
As you build up to that, feel free to break up the workout in different ways. For instance, I like to perform supersets like this:
Exercise 1 and 2, rest 30 sec.
Exercise 3 and 4, rest 30 sec.
Exercise 5 and 6, rest 30 sec.
Exercise 7, rest 60 sec.
💪💪💪
Penulis Carlos
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