Do each exercise 8 times, rest 30-45 seconds then move to the next one. You'll go through the list 4 times
4 Sets X 8 Reps
Mountain Climbers
8 per leg
Shoulder Touches
8 per arm
Inch Worms
8 reps
Supermans
8 reps(hold for 3 seconds, down for 3 seconds)
Rest 1 minute then start at the beginning
Videos below for example!