Each strength exercise is divided into three difficulty levels:
Beginner, Intermediate and Advanced.
Choose a level which you can currently complete. It’s not necessary to do all exercises on the same level (e.g.: you can do the advanced version of squats and the beginner version of push-ups). If you can complete more than 20 repetitions with the correct technique implemented, you should step one level up; if you can’t complete at least 15 repetitions, you should step one level down (in case you can’t do at least 15 repetitions at the beginner level, just do as many as possible and try to gradually progress to 15). That’s how you choose a starting level for each exercise.
You should perform these exercises one after the other in a circuit training fashion. Take 30-60 second rests between exercises and a 2-3 minute rest between each round. Your first goal is to complete one full round within the estimated requirements (repetitions and rests).
Later on, try progressing in both, the rounds completed and in the difficulty level of the exercises. You should complete 2-3 rounds in each session. Perform strength training exercises two times a week.
Example of progression*:
Level 1: 1 round at the beginner level
Level 2: 2 rounds at the beginner level
Level 3: 3 rounds at the beginner level
Level 4: 2 rounds at the intermediate level
Level 5: 3 rounds at the intermediate level
Level 6: 2 rounds at the advanced level
Level 7: 3 rounds at the advanced level
*Since you won’t be performing all exercises at the same level, you should use this progression scheme only as an example.
Before doing strength exercises you should warm up. Before you start your strength training, do 2-3 rounds of warm up/balance exercises shown on the video.