In the link below, you will find an upper body workout a lower body workout as well as a whole body circuit training workout using nothing but workout bands.
The first thing you will want to do is make a copy of the workout to your own google drive account so that you can track your workouts.
These are your target reps.
First time through a workout, use the low end of the rep range and find the resistance level that is appropriate for that exercise.
Each subsequent workout, attempt to add 2 reps (if the rep range is 6) or 1 rep (if the rep range is 4).
If you can complete all the sets with the target reps for that workout, you then add reps for the next workout.
If you couldn't complete all the reps, you attempt that target again in the next workout.
You will see A1) A2) etc in the workouts, this is how I have grouped exercises
During the strength workout, use as much rest as required (no more) and then move on to the next exercise
For Tabata progressions
Start at 4 rounds of 20 seconds work, 30 seconds rest
Reduce the rest by 5 seconds each week
Once you get to 4 rounds of 20 seconds work to 10 seconds rest
Start adding rounds until you get to 8 rounds
I will be adding videos soon to all the exercises