Did you provide a link to the PDF you mentioned?
PM me your email address and I'll forward the PDF to you. You might not need it though. It's just numbers 1 through 10 with an image of each workout next to it. It's nice if you are starting out and don't remember the order.
Ok, I tried this tonight and it's a killer. I finished two circuits and had to quit almost midway through the third. I'm going to be sore as hell tomorrow.
Heh, I've been saying it! Do it 3 times a week for 3 months and you'll look back on your first try and laugh. I only made it through the first two circuits too (I assume you mean two full sets of all 10, right?) Right around 25 minutes I was absolutely done haha. But like I said, stick with it and you'll be moving along in no time.
I always considered myself in pretty good shape and have worked out for a long time. But this was tough to get through. I'm sore but not as sore as I thought I'd be. This workout is something I'm going to keep doing I'm just going to have to modify it somewhat like not going the full 60 seconds so I can finish all three circuits and work my way up to it.
Here's a handy flash timer I use for this workout. If you have a laptop you can easily use this:
Online Tabata Clock - Workout Timer
The nice thing about this workout is that you don't even need a gym membership. Just a few dumbbells and you can do it at home.
To give you an idea of where I started 3 months ago and where I am at now:
Goblet Squat: 50 lbs starting, 50 lbs still
Mountain Climber: N/A (no weights)
Single-Arm Dumbbell Swing: 25 lbs starting, 35 lbs now (kettlebell)
T-Pushup: 15 lbs starting, 15 lbs still (staying at 15 for elbow reasons)
Dumbbell Split Jump: 0 lbs starting, 0 lbs still
Dumbbell Row: 20 lbs starting, 25 lbs now
Dumbbell Side Lunge And Touch: 20 lbs starting, 25 lbs now
Pushup And Row: 20 lbs starting, 25 lbs now
Dumbbell Lunge And Rotation: 20 lbs starting, 25 lbs now
Dumbbell Push Press: 15 lbs starting, 20 lbs now
I can imagine having only 25 lbs dumbbells would be a bit intense on some of these, especially if you are doing the split jump with them. That's just suicide! I would say definitely go less time on each, maybe 45 seconds or so OR invest in some 15's or 20's. Luckily at those levels they aren't too expensive.