When I decide to take this routine to my local park, I call it "going to boot camp." While this is totally do-able for all levels, it is a really challenging workout.
You'll sprint (or run as fast as you can) for a quarter mile, then do however many circuits of the moves as directed :)
Weighted ball or pair of dumbbells
A mat (optional)
Cross chops: Hold a weighted ball or dumbbell with both hands in front of chest, arms extended, and stand with feet wide. Bend both knees and pivot feet to the left, lowering ball toward left shin. Immediately straighten legs, raise ball overhead, and pivot to the right. Do 8 reps, then switch sides (rotate in opposite direction).
Falling pushups: From a kneeling position, let yourself fall forward onto your hands. Slowly lower your body into a pushup and then return to kneeling up.
Figure-4 bridges on a chair or ball: Lie faceup with arms pressed into the floor, knees bent, heels on top of the ball. Cross right ankle on top of your left thigh, right knee out to the side. Press left heel down into the ball and raise hips as high as you can. Hold for 1 count and then slowly lower.
Floor jacks: Lie facedown on the floor or mat. Extend arms and legs into an 'X' shape and then do 'jumping jacks' in this position (no actual jumping involved).