The Best Answer
Swings try to aim for 75 reps (this can be increased once it becomes easier) in one set... start off with splitting it into reps of whatever you can achieve, you will improve. I'd say do it 3 times per week dependent upon your other training regimes. It only takes a few minutes anyway.
Squat thrusts id say similar to that above.
Remember, your body will get conditioned to this and i say mix it up continuously... this is my take but i do a lot of exercise and have been doing it for years. I never do the same workout in the same week and try something different every week. If you have just started out then this workout will do you for a few weeks.
I would recommended the challenges on this forum... very good and keeps your body guessing.