Mama Bear,
You are going to do this workout 3 times all the way through with a break after you complete each round of the workout. 10 repetitions on each side (if there are sides). If you have a Gymboss Interval Timer you can do 45 seconds total for each exercise.
1) Bird Dog
2) Shoulder twists
3) Marching Bridges
4) Downward Dog to Plank with raised leg
5) Leg Twists
6) Russian Twists
7) Side Plank