Very easy actually. It helps to have the Ford service manual CD. I can give you a copy if you want to swing by... just bring a blank CD.
Front bumper:
2 bolts on each side that go up through fender just behind the headlight. You will need to remove the inner wheel well liner to gain access to them.
2 more bolts, one on each side that go through the bottom back corners of the bumper to keep it held out.
2 push in tabs on the top of the bumper directly under the headlights and front grill
Rear bumper:
2 machine screws, one on each side behind the inner wheel well liner at the edge of the bumper in the arc.
4 large nuts (13mm), 2 on each side just above the exhaust tip on the bumper support.