Silent killer workout

Instructions:
Watch the workout video above to see the 1 on 1 personal training session where I go over each exercise, show you proper form and share easier variations for beginners.
Today’s workout is for all of you guys who have been asking us for a silent workout. Some of you need a silent workout for those times when you kids are sleeping and you don’t want to wake them up, and some of you are unfortunate to have neighbours that are not understanding when it comes to your BodyRocking :) Let me just give you a couple of extra tips – don’t drop the sandbag and keep your interval timer underneath a pillow so that only you can hear it beeping. This way you can enjoy your Silent Power Workout for the entire 20 minutes that it takes.
Set your interval timer for 20 rounds of two intervals. The first interval is 10 seconds (rest interval) and the second interval is 50 seconds long. Your goal is to push at your max. effort during each 50 second interval. This workout is a circuit that you will have to repeat twice in order to get the 20 minutes in. Don’t forget to write down your reps.
Here is the circuit and my scores for both rounds:
10 seconds rest
1. Lunge Squat (left leg forward) – 26, 19 reps
10 seconds rest
2. Squat – 26, 20 reps
10 seconds rest
3. Lunge Squat (right leg forward) – 20, 19 reps
10 seconds rest
4. Squat –  20, 19 reps
10 seconds rest
5. Reverse Push Up – 15, 16 reps
10 seconds rest
6. Squat – 22, 22 reps
10 seconds rest
7. Knee Raises – 20, 18 reps
10 seconds rest
8. Squat – 22, 22 reps
10 seconds rest
9. Sandbag weighted crunch – 22, 220 reps
10 seconds rest
10. Squat – 21, 20 reps