This is a really versatile workout that will allow you to adjust it according to your ability and desired outcome.  This is a great workout for your core, shoulders, and glutes.  She completes 5 sets in 10 minutes with no breaks which is great because she is in fantastic shape, so some adaptations are:

• take a short rest (1 minute or so) in between sets
• adjust your reps of each movement in the set in order to maintain the same volume throughout
• perform the movements with control rather than speed