V (down arrow) – means no rest, go straight to the next exercise
30s^ (up arrow) – means rest 30 seconds then start the circuit over at the top
Intensity:
Bodyweight – means just use your bodyweight
Tempo:
2 2 2 – means take 2 seconds to go up, hold for 2 seconds, then take 2 seconds to go down
0 180 0 – means stay on the ball for 3 minutes cumulatively
15s/15s – means contract for 15s then rest for 15s
Breathing Pace – means match the movement to your breath