Here's the minute by minute workout:
Chuck ups … 5 each (push ups, various styles, like military, hands out, diamond, etc...)
Switch wrist lawn mowers, 30 seconds each side (use a weighted object if you don’t have bands!)
Corkscrew military press (same, use weighted object)
Crazy eights
Tricep kickback/throw combo
Tubing crunch
Cyclone
Rocking iso lunges
Deep seats, close medium and wide
Carlito pushups (aka burpees)man I HATE these things!
Ok, here's a tip ... go to youtube.com and google 10 minute trainer. There's some dude that recorded a few of his workouts exactly to the video and lists the workouts ... highly recommend you look if you want to do this stupid workout.
Stupid? Not really but dang, I hate these things :) It's that dumb love hate relationship I have with exercising!