Here is the video. It really is only 10 minutes and since it is non stop and makes you want to cry I'm going to recommend it and hope to see results sooner rather than later.
In addition to the arm torture I did the Core Challenge. My arms hurt so bad that I could only do 1 of the planks with fully extended arms, and even then they started to shake after 10 seconds and that has never happened before.
-I only did 1 set of arms, with 5lb weights. The full image says 3 sets, but I just couldn't be that cruel, it already hurts just to reach in the cupboard from yesterday's 10 minute torture video.
-I also only did 1 set of the each squat pictured. There are actually 2 more variations (split squat and 1 leg squat) and that also says to repeat 3 times, but 200 squats in one night was enough for me. I can't even fathom 600 in one day at this point. I can't be that cruel yet. Maybe by January I'll have reached that level of insanity but for now 200 squats is enough. Shit, the 30 day challenge doesn't have you at 200 until the very end and I've never made it that far. I'm actually kinda scared, I hope I can get out of bed tomorrow.