If you're serious about getting fit, and regulating your heart rate, your first order of business is a heart rate monitor.The theory behind the workout looks good, and I'm always up for a challenge!!! But, I'm unsure of what some of the exrecises are? Particularly Dolphins, Ball reach, push press & plank, and Pullover. Do you regulate your heart rate through speed or weight? i.e. where weights are involved is a lighter weight @ high reps used in favour of heavy weight low reps?
I use a Polar F11, and you very quickly become aware of which exercises will get you pumping, and which will just allow you to dog it... You'd be surprised... The toughest, and quickest way of pushing up your heart rate, for me, is bag work (heavy bag - you don't necessarily have to hit it incredibly hard, just often, and with good form).
An HRM will also allow you to set goals for your cardio work, based on your condition, age, etc.
Good luck...