I did this one at 4:45AM prior to going to work. It will either kill you or exhilarate you. Hope it goes well for you if you decide to try. Here it is ...
Grab two dumbbells. I used 12 pounders. Don't rest between moves or circuits. Keep it moving.
8 squats
8 squats with side leg lift at the top (one side only)
16 squats with side leg lift and dumbbell curl at the top (one side only)
8 pushup then run in place (plank position, basically do a pushup then a mountain climber)
Repeat this series.
Put one dumbbell down. Then do the following:
16 lunges with a row at the top of the lunge
16 single sided shoulder presses while balancing on one leg
16 overhead tricep extensions using both arms
16 burpees
Repeat this series with the opposite side.
Grab both weights.
16 chest presses while crunching at the top of the press (alternate arms with the chest press and each time add a small crunch at the top)
16 kneeling rows
16 switch jumps
Repeat this series.
Enjoy a nice cooldown stretch!
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