Start by doing the ab routine. If you can't make it all the way to 2 minutes with the plank then just go as long as you can. After you do the regular plank rest for 2 minutes and then move on to the side planks. Rest 30 seconds in between side planks. After the planks rest for 1 minute and then go with the Mountain Climbers. After that rest for about two minutes then start on the cardio Pyramid. Try not to rest between the pushups and the intervals. By the end 5 pushups should be really hard. Be sure to stretch before and after the workout and to drink lots of water.