Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, do 5.

MIN 1: Squat to Upright Row
MIN 2: Curtsey Step Ups (alternating)
MIN 3: Bench Toe Taps
MIN 4: Runner Row (30 seconds on each)
MIN 5: Deadlift to Bent Over Row
MIN 6: Plank Elbow Hold

Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS