Make sure you warm up the body first, I did a 7 minute jog on the treadmill.

GOBLET SQUAT- 25, 12, 10 REPS

WIDE GRIP LATERAL PULL DOWN- 25, 12, 10 REPS

BARBELL STRAIGHT LEG DEADLIFT- 25, 12, 10 REPS

DUMBBELL SHOULDER PRESS- 25, 12, 10 REPS

DUMBBELL SPLIT SQUAT- 25, 12, 10 REPS

SMITH CHEST PRESS- 25, 12, 10 REPS

KETTLEBELL SWING- 25, 12, 10 REPS

PLANK- 1 MINUTE

Perform 3 sets with a minute rest in between.  I followed with 15 minutes of cardio.  You can do this, have a great day everyone.