A is more strength based using heavy weights and B is more cardio based. I don't count in singles but do a rep on both Right and Left to count as 1. Each pair of exercises tries to emphasize same upper body movements to help create fatigue.
1A. Squat down and up with overhead press
1B. Jacks with overhead
2A. Curtsie squat side to side with Bicep curl
2B. Rapid fire lunges with alternating bicep curls (Front foot lunges onto step)
3A. Canoe row with lunge then press overhead (Alternate R and L Leg on each round)
4A. Plank Row and Twist side to side
4B. Skater Lunge Side to Side
5A. Squat with front raise
6A. Tricep Kickbacks in lunge position (Alternate R and L Leg on step each round)
6B. Lateral Squat side to side with straight arm extensions
7A. Lateral Flys
7B. Step lateral touch/Jump Up (Use length of step to measure lateral movement)
Have fun.
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