Begin a warm up before starting. I did a 7 minute jog on the treadmill.
Dumbbell Goblet squat- 20 reps
Reverse lateral pull down- 20 reps
Dumbbell straight leg deadlift- 20 reps
Kettlebell swing- 20 reps
Backward lunges- 25 reps
Dumbbell laying chest press- 15 reps
Plank- 1 minute
Perform 3 sets with a 1 minute rest in between sets.
Cool down- 15 minutes cardio however you want to complete that. I also sat for 20 minutes in my sauna as well.