Perform 30 seconds of each exercise, circuit style (15-30 seconds rest between exercises). Repeat 3-5 times.
Kettlebell Swing - thrust hips and send kettlebell chest height
Squat Press - Position dumbbells at shoulders, squat and then thrust weights into an overhead press (once form is in check, play with speed to up cardio element)
Battle Ropes - variations include the following: 1.) crossing one hand over the other for alternating ropes, 2.) alternating ropes up and down, 3.) moving both ropes up and down at the same time
Push ups and/or High Plank - Bodyweight exercise - wide arm push-ups (shoulder distance or wider) - option to hold plank before lowering chest to the ground