Heres what you will be doing
You will do 2 exercises at a time as a set... 20 reps of each exercise then 15 reps of each exercise and end with 10 reps of each exercise
e.g 20 lunges with 20 military presses, 15 lunges with 15 military presses and then 10 lunges with 10 military presses.
You will then do 2 to 3 minuets of cardio, (which can be on any piece of cardio equipment or if you dont have any try 30 seconds jumping jacks then 30 seconds skipping and repeat 3 times.)
Exercise set 1
Lunges ( with or with out weight)
Militarty shoulder press ( using a barbell or dumbbells)
2 TO 3 MINUETS CARDIO
Chest Press
Single Arm Row
2 TO 3 MINUETS CARDIO
Exercise set 3
Tricep pushups
Bicep Curl with Forward lunge
2 TO 3 MINUETS CARDIO
Exercise set 4
Walk out to Pushup
Step ups (use a chair)
2 TO 3 MINUETS CARDIO
Don't forget to cool down and stretch...
Enjoy
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