For this workout you need:

• A pair of Dumbells (5-10 pounds for women and 15-20 pounds for men)
• A medecine ball or a ball

Repeat 2 to 3 times:

• Side plank (0:30), plank (0:30), side plank (0:30)
• Backward lunge (6 x grass length)
• 30 Medecine ball slams
• 25 Steps up (per leg)
• Leg raises (2 minutes)
• Feet together jumps (4 grass length)
• 20 Push ups
• 20 Squats
• Side plank (0:30), plank (0:30), side plank (0:30)
• Tiger crawl (4 grass length)
• 15 Dumb bell raises
• 15 Burpies