1. 20 Step Ups
2. Renegade Rows (row using dumbbells on all fours one arm at a time or in a full plank)
3. 20 Kettlebell swings
4. 20 bodyweight squats
5. 20 mountain climbers
6. 20 push ups
7. Side plank hold for 20 seconds each side
Do each exercise one right after the other with as little rest as possible. Work up to repeating 4 times.
Good luck and let me know how you do.