About our Lingo: when you see numbers with dashes, they represent reps per round for each skill. The first round you do 21 body row, 21 jumprope, and 21 squat. You immediately begin 15 body row, 15 jump rope, and 15 squats, and so forth. This workout can be accomplished between 3-10 minutes; it depents on how intensely you push yourself. Your personal trainer makes sure your squats are within good technique and help keeps your intensity high!