Hard Total Body, Cardio, Core and Weights Workout

Go through this 3 times as quick as you can. 

Warm Up: 5 min treadmill or whatever just get your body moving!

Workout:

Female use 10lbs   Male use 15lbs

30 Basic Squats (open hips all the way up)  

15 Explosions (with same weights)

15 Burpee Hammer Curl and Press (with same weights)

30 Alternating Reverse Lunge and Shoulder Press (with same weights)

30 Pushups on Weights

30 Full Sit-Ups with 1 of the weights

15 Bike Bike Butt-Ups

30 Butt-ups (little movements, lower abs)

30 Full Sit-Ups twist R then L (hands on temple)

30 Froggers -Hold a plank jump legs in and back out

30 Tricep Dips 

15 Burpee with a Pushup (just to bring total body all back together)

Good Luck!