Beginners - slow 10 seconds and speed 15 seconds. Rest for 40 seconds (active rest). After doing all the exercises 1 minute rest. Try to do 2 or 3 sets.
Advance - slow 10 seconds, speed 20 seconds or 30 seconds. Active rest for 30 seconds. After finding all the exercises 1 minute rest. Try to do 5 sets.
(All exercises depend on your condition)
![](https://i.ytimg.com/vi/NV8hrYWyHdA/mqdefault.jpg)