Dumbbells needed.Live tracking starts after warm-up.
Work through the stack with five pairs of exercises. Superset each of the following exercises only resting after completing all of the sets for a pair.
DB Shoulder Press / DB Bent Over Row, DB Alternating Forward Lunges / Toe Touch Crunches, Push-ups / DB Upright Rows, DB Lateral Raises / DB Hammer Curls, DB Squats / Squat Jumps. 30 seconds rest between pairs. Finish with a building cardio stack of Pushups + Prisoner Squat + Sit-up + Burpee + Jumping Jack.