Try this full body circuit. All you need is 10 mins!
Lower : Squat to Lunge + Abduction
Upper: Curl + Press + Fly
Core: Single Leg Torso Rotation
Do each move for 1 minute. Repeat 3 or more times.
Get the full breakdown below:
Stand with feet just outside of hips. Slightly bend the knees. Keep the weight in the heels. Tilt from the waist and send that booty back and down into a squat. Raise up slightly, take a big step back, and sink into a lunge. Raise up slightly, release the front heel and rotate into a squat facing sideways. As you come up, put your weight in the leading leg and raise the opposite leg up (abduction) to engage the hip. Land softly into a squat and reverse the movement. Switch sides.
Stand with feet shoulder width apart. Keep a slight bend in the knees. Tuck the abs in. Roll your shoulders up, back, and down to create stability in your upper body. Keep your elbows tucked in towards your rib cage. Curl the weights to your shoulders. I'm using 5 lbs, but feel free to use heavier or lighter. Straighten the arms and press the weights forward. Open the arms and squeeze your shoulder blades together. Bring the arms back together and straight down.
Practice single knee lifts to get your balance. Raise the weights up and keep them right at shoulder height. Rotate from the torso as you lift your knee. Really squeeze your obliques as you rotate towards the knee.