I did this workout today because my legs are still aching from my very hard leg day on Saturday.  I will share that leg day with you once I can find the video.

Bodyrock.tv recommends the following sets and reps depending on your fitness level:

Beginners: 

2-3 Rounds, 30 secs Work/10 Secs Rest

Intermediate:

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3-4 Rounds, 50 secs Work/10 Secs Rest

Advanced:

5 + Rounds, 50 secs Work/10 Secs Rest

For more information on these exercises click here

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