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.