this workout is designed to build muscular endurance speed and explosiveness as well as stregthening weak points, tendons and ligaments by utilizing your own body weight and adding stability strength by using elastic bands for added resistance. For endurance simply increase reps to failure with controlled tempo for 2 to 3 working sets.and shorter rest periods. for hypertrophy or muscle gain 4 working sets of slow contolled tempo eg pushups 1 second up hold 1 second and down 3 to 4 seconds 1 second pause and repease untill failure. for power do 3 working sets of 5 with 90 seconds rest in between. for fat loss perform 4 exercises as a giant set for 3 rounds each with 1 minute rest per giant set. for best athletic performance and body composition do 1 session of each per week on alternating days. 3 days per week, eg. monday power, wednesday endurance, friday hypertrophy followed by 2 days rest and recovery modify your caloric intake for your goals