Equipment: Dumbbells (Kettlebell optional)
Round 1 - 15 reps of Deadlifts, with a kettlebell or dumbbell, followed by 15 reps of Lateral Flys. 3 times each.
Round 2 - 15 reps of Reverse Lunges followed by 15 reps of Rows. 3 times each.
Round 3 - 15 reps on each leg of Lateral Squats, followed by Side Planks performed on each side for 30 total seconds. 3 times each.
Check out all of Colin's https://grokker.com/fitness/collection/weight-loss-series/516c8649e2a602a001003232 workouts, with routines that range in their levels of intensity.