Workout - Grab a heavy object...

Grab your dumb bells, a gallon of water, a 10 pound baby, a cat, whatever you have around the house that weighs enough to make these exercises challenging (8-15lbs).

Make sure you warm up as usual, spend 5 minutes doing dynamics warm-ups exercises (mountain climbers, lunges, running in place, frankensteins, quad stretch, etc)

10 - Squat and press (self explanatory?)
10 - Dumb bell Jumping Jacks (jump feet out, press weight straight up)

repeat

10 - Lunge and Twist (with your weight(s) - twist across the forward leg)
10 - Split Squat Jumps (each leg holding weight)

repeat

10 - Squat Jumps (holding weight at chest)
10 - Burpees with weight.  (place weight on the ground, jump feet out then back in, grab weight and jump with it

repeat

ABS
20 - Single Leg V-ups, alternate legs (each leg)
50 - Russian Twists
100 - Ankle Grabbers
50 - Bicycles
50 - Scissors
1:00 Core Plank

REPEAT!