This is a simple pyramid workout. The exercises are basic and straightforward. Take about a 15-30″ break in between sets, not much longer–it is supposed to be aerobic! You should repeat the pyramid until you lose feeling in your arms, this is indication that you have succeeded! 
Set one: 15 pushups, 15 squat jumps, 30′ plank
Set two: 20 pushups, 20 squat jumps, 1′ plank
Set Three: 25 pushups, 25 squat jumps, 1’30″ plank
Set Four: 20 pushups, 20 squat jumps, 1′ plank
Set Five: 15 pushups, 15 squat jumps, 30″ plank