Either 45 or 60 minutes long. (45min 15/15/15 and 60min 20/20/20)
Broken down into 3 segments – Cardio, Strength and Abs.
Section 1, Cardio: All bodyweight heart raiser etc (get em sweating)
Section 2, Strength: Using a bar or dumbbells, total workout with bar.
Section 3, Abs: with or without added equipment.