I started with a 5 minute warmup on the treadmill before starting.

DUMBBELL GOBLET SQUAT

BACKWARDS LUNGE (EASH LEG)

REVERSE LATERAL PULL DOWN

DUMBBELL STRAIGHT LEG DEADLIFT

FLAT DUMBBELL CHEST PRESS

KETTLEBELL SWING

PLANK- 1 MINUTE

DO 2 SETS OF 15 REPS WITH 1 MINUTE REST BETWEEN SETS.

I followed with a 15 minute cardio on the treadmill.