hey maggie, depletion workouts are basically circuit workouts. There are 3 circuits with about 10 exercises per circuit. The reps range from 8-10 10-12 12-15 ish...you complete each circuit with 30 sec rest after each exercise...or basically enough time to get to your next exercise. Then you take a 2 minute rest between each circuit. You go thorough as many circuits as you can in 30 minutes..this is usually about 2 circuits. These are preceeded by 2 heavy compound exercises for 2 major muscle groups.

I would say for now stick to ytour BFL, this is something you can transition to when you are more seasoned.