The exercises take fifty minutes to an hour, beginning with some stretching, 90 crunches of various types, a bunch of glute exercises, and ending with 40 pushups, some hip flexor (I think) exercises and then 7 minutes of planks (four 15 second low planks separated by 10 seconds, two 30 second low planks, one 1 minute plank (alternating every 15 seconds between low and high planks), two 30 second high planks, four 15 second high plank, and then two 20 second side planks on one side and then two more on the other). I am out of breath, sweating, and not in peak mental shape for a few minutes.