For this program, you can either go with a timed interval or a set number of repetitions to achieve the same result.
For a timed interval, you can start with about 30 seconds or you can go with 10 reps to start.
Because this can be a fairly hard program, I would suggest you perform this type of program every second day.
The number of exercises that you perform, depends on how fit you are. You can start with these three and let me know if you need any other exercises.

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