You will need a couple pairs of dumbbells in the heavier weight range (12 lbs minimum for women) and a bench.
Start with a light warm-up on a piece of cardio equipment or jog for 5-10 minutes.
Perform 15 repetitions of dumbbell bicep curls, pausing if you need to but making sure you get through all 15 reps.
Perform 15 squat thrusts with dumbbells in your hands.
Repeat one more time.
Perform 15 repetitions of dumbbell row.
Perform 20 minutes of over the bench squats. On these you stand next to the bench with shoulder facing the bench. Place one foot on top of the bench. Now hop up and over to the other side, always leaving one foot on top of the bench.
Repeat one more time.
Perform 15 dips.
Perform 15 full burpees (these are the ones where you lie all the way down on your belly before hopping in and up)
Repeat one more time.
Perform 5 dumbbell shoulder presses. Repeat on the other side and then repeat the 5/5 two more times so that you perform a total of 15 reps on each side.
Perform 2 minutes of box hops on the bench. If the bench seams to high place one dumbbell on the floor and perform 2 minutes of slalom hop over the dumbbell.
Repeat one more time.
Perform 20 push ups.
Perform 15 burpees (a squat thrust with a push up).
Repeat one more time.
Perform 4 sets of 20 counts of slow bicycle.
Stretch.
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