REPS: 12-15   OR 30-40 seconds     SETS: 2-3
Options: you could do all exercises from top to bottom, then repeat them 2 or 3 times more. OR do all of ROUND ONE 2 or 3 times, then ROUND TWO 2 or 3 times

ROUND ONE:
SIDE LUNGES RIGHT
SIDE LUNGES LEFT
PLANK
DUMBBELL PRESS (lie on back)
TRICEP EXTENSION (use two hands)
REAR DELT FLYS

ROUND TWO:
BICYCLES
CLOSE GRIP PULLUPS
BICEP CONCENTRATUIN CURLS RIGHT
BICEP CONCENTRATUIN CURLS LEFT
DRAW THE SWORD RIGHT
DRAW THE SWORD LEFT