30 minute quickie full-body workout
5-8 minute warm-up elliptical/treadmill

2 sets of 10 pull-ups (use assistance if needed)
2 sets of 10 crescent lunges with dumbbell row 15lbs
2 sets of 10 pushups (full body or incline)
1-minute planks
1-minute cardio burst (jump rope or sprint on elliptical)
Repeat 2x

2 sets of 10 lunges with reverse fly 7.5lbs
2 sets of 15 Kettlebell swing 20lbs
2 sets of 15 leg press or squats
1 minute of planks
1-minute cardio burst (sprint on elliptical or step ups)
Repeat 2x