You will need: comfortable clothing, running shoes and weights.
In each combo perform each exercise for 45 seconds and then start at the top and perform each exercise for 30 seconds before moving to the next combo.
Dumbbell front squat
Wall-sit with biceps curls
Cardio: High knees
Cardio: jog on the spot
Stretch: all the major muscles of your body. Holding each stretch for 20-30 seconds each.