Below are 4 different options for completing the workout. From Level 1 –> Level 4 the overall length of the workout will increase as will it’s level of difficulty.

Level 1
For Round 1: One set at a time, complete each exercise in the set back-to-back for 45 seconds on/15 seconds off. Rest 30 seconds before moving to the next set. Once all sets are complete, rest one minute then move to Round 2.
For Round 2: One set at a time, complete each exercise in the set back-to-back for 30 seconds on/15 seconds off. Rest 30 seconds before moving to the next set. Once all sets are complete, rest one minute then move to Round 3.
For Round 3: One set at a time, complete each exercise in the set back-t0-back for 20 seconds on/10 seconds off. Rest 30 seconds before moving to the next set.

Level 2
For Round 1: Do all exercises back-to-back for 45 seconds on/15 seconds off. Rest 1 minute then move to Round 2.
For Round 2: Do all exercises back-to-back for 30 seconds on/15 seconds off. Rest 1 minute then move to Round 3.
For Round 3: Do all exercises back-to-back for 20 seconds on/10 seconds off.

Level 3
For Round 1: Do all exercises back-to-back for 45 seconds on/15 seconds off, rest 30 seconds repeat for a 2nd (or 3rd round). Rest 1 minute before moving to Round 2.
For Round 2: Do all exercises back-to-back for 30 seconds on/15 seconds off, rest 30 seconds repeat for a 2nd (or 3rd round). Rest 1 minute before moving to Round 3.
For Round 3: Do all exercises back-to-back for 20 seconds on/10 seconds off, rest 30 seconds repeat for a 2nd (or 3rd round).

Level 4
For Round 1: One set at a time, complete each exercise in the set back-to-back for 45 seconds on/15 seconds off, then repeat for 3 total rounds. Rest 30 seconds before moving to the next set. Once all sets are complete, rest one minute then move to Round 2.
For Round 2: One set at a time, complete each exercise in the set back-to-back for 30 seconds on/15 seconds off, then repeat for 3 total rounds. Rest 30 seconds before moving to the next set. Once all sets are complete, rest one minute then move to Round 3.For Round 3: One set at a time, complete each exercise in the set back-to-back for 20 seconds on/10 seconds off, then repeat for 3 total rounds. Rest 30 seconds before moving to the next set.

Video to demo all the movements. Enjoy!