Jul 25, 2013 6:05pm
Looks like a good mix, but I think 20 seconds is way too short. Usually, you spend a couple of seconds getting I to positions, so it adds stress with all the hurrying.
Warmup and cool down should be extended. I think jumping jacks are higher impact and I like to do them as the last part of the warmup. For the warmup, 30-45 seconds per exercise would be more effective.
The workouts should be between 30 and 45 seconds too--twenty is not enough to really get into them.
Rest, 30 - 45 is good, even a minute if you go for more 45 second exercises.
Cool down looks good, just extend to 30-45. Even longer than warmup.
Overall good mix, I'd just look for longer durations for a true extreme workout.