Equipment: Dumbbells are optional depending on your fitness level.
Dynamic Warm-Up (~2 minutes), followed by a 20-Minute Workout (see below), with a Cool-Down (~2 minutes)
3 Rounds of 6 Exercises (45 Seconds On, 15 Seconds Off):
*Squats with Overhead Press and Chop
*Lateral Lunges with Plank
*Sumo Squats with Curl and Chop
*Walkouts with Sprawl
*Diagonal and Lateral Hops