Equipment needed: Kettlebell or dumbbell (I use a simple app called "Swing Timer"
Warm up: (60 sec each)
Big shoulder swings
Knee circles right 30 sec, left 30 sec
Sumo squat
Look at palms alternating arm/shoulder roll
Squat to extension
Work All Tabata, 20 sec work, 10 sec rest for 8x
Biceps curl
1 leg line hop
V-ups
Bicycle crunch, shoulder and chest to knee, not elbow
Mountain climber
Flutter kicks with KB overhead
Push ups
Side planks
Crunch
Plank jumping jacks
Cool down and stretch as necessary