Squat, Curl, Press - 45 Seconds

Pushups - 30 Seconds

Bicycle Crunch - 30 Seconds

Mt. Climbers - 30 Seconds

3 Rounds of the following 5 exercises (no rest between the 5 movements, rest 30 - 60 seconds between the rounds ... after Power Chops)

Glute Raise - 30 Seconds each leg

Fire Hydrant - 30 Seconds each leg

Reverse Leg Raise - 30 Seconds each leg

Squat/Upright Row - 30 Seconds each leg

Power Chop - 30 Seconds each leg

3 Rounds of the following 4 exercises (no rest between the 4 movements, rest 30 - 60 seconds between the rounds ... after Triceps Kickbacks) 

Arm Circles - 15 Seconds Forward, 15 Seconds Backward

In's and Out's - 30 Seconds

Curl Up, Hammer Curl Down - 30 Seconds

Triceps Kickback - 30 Seconds