Warm Up: do each excercise 1x with a 10sec break between exercises.

Abs: do each exercise 3x with a 20sec break between exercises and a 20sec break between sets.

Legs: do each exercise 3x with a 30sec break between exercises and a 20sec break between sets.

Arms: do each exercise 3x with a 30sec break between exercises and a 20sec break between setsets.

Cooldown: dont forget to stretch! Complete the full cooldown after the workout.