This is a full length workout so you can simply follow along to each exercise for 45 seconds with a 15 second break between each.
I highly recommend stretching after this workout! Here are some stretch routines that I recommend:
10 minute stretch: https://www.youtube.com/watch?v=Lmvvr5E7m94
25 minute stretch: https://www.youtube.com/watch?v=YQQBUMqC2EQ
my favourite activewear: http://gym.sh/Shop-Anna-McNulty2
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