A Little Bit of Everything

Dumbbell Squats with shoulder presses
Wall sit with bicep curls
Wall sit with lateral raises
Walking lunges with dumbells
Tricep Kickbacks
Dumbbell side bends
Push-ups
Sit-ups

FORMAT

30-60 seconds cardio (see note below)
strength move - 1 set of 12-15
30-60 seconds cardio
strength move- 1 set of 10-12

repeat above for EACH strength move

CARDIO

For cardio intervals do ANY move that gets your heart rate up.  Ideally you would mix up a variety of moves to keep it interesting and to challenge your body in different ways.  Some that I frequent:

jumping jacks
high knees
butt kickers
skipping (don't need a rope, just mimic the move)
squat and box (fast)
mountain climbers
burpees
run stairs
sprints
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