The Boogeyman is a deep strength workout that targets the whole body but puts a little more focus on the quads and core. Perform each exercise with precision, paying attention to form, forming a perfect 90-degree angle in Lunges and twisting on the ball of the foot on the side of the arm you are punching with when doing Punches to make sure your bodyweight goes behind the punch. It'll get you sweaty. It won't push you aerobically much. But it's not designed to do that. It's there to make you stronger and make it easier for you to carry your weight.
Extra Credit: 1 minute rest between sets.