OLD SCHOOL: use hand weights only
Pick a set of hand weights that is challenging. You might need different sets of weights. (Example: Heavier weights for squats and lighter for shoulder/arm exercises)
Perform each exercise for 60 seconds. 30 seconds rest in between exercises. Repeat entire set 3 times.
Hold weights in hands squat down holding dumbbells on chest.
Arms hang down by sides holding a weight in each hand. Make sure shoulders are down and back. Alternate legs.
Stand with feet hip distance apart, hold a weight in each hand. Arms start in a goal post position (elbows at shoulder height with arms at 90 degree bend). Push arms up at the same time so the ends of the weights touch when the arms are fully extended overhead.
Stand with feet hip distance apart, weight in each hand. With arms straight, lift arms out in front of the body to shoulder height and control back down to start position.
Stand on one leg perform alternating bicep curl. Switch legs half way through.
Stand with one foot slightly in front of the other. Press weights together overhead with arms straight. Bend arms to a 90 degree angle with weights going behind head, bring arms back to start position.
Sit on floor, legs bent at 90 degrees. Hold one weight end to end in front of body almost resting on chest. Go back with upper body about 45 degrees or until you feel the core engage. Draw bellybutton into spine the entire time. Go a tiny bit forward and back with hand weight in front.