Do three workouts a week, alternating between workout A and workout B. (You’ll do each workout six times in 4 weeks.) In each workout, do alternating sets of each exercise pair (1A/1B, 2A/2B, and 3A/3B). That is, do 1 set of the first exercise and rest 1 1/2 to 2 minutes. Then do 1 set of the second exercise and rest again for 1 1/2 to 2 minutes. Repeat until you’ve done 3 sets of each exercise in a pair. Then move on to the next pair.

WORKOUT A

WORKOUT B