Congratulations if you've moved up from the beginner level! If you are starting at this point then welcome!
If you are using this program then you train regularly and have a good level of fitness. You either go to the gym, cycle or walk regularly or even do a bit of Zumba. None of these exercises are rocket science, but they are effective when used correctly!
You should be able to do three sets of each exercise comfortably. If you want a challenge then try performing the exercises as a circuit all the way through before resting for 1-2 minutes. Then repeat.