TRY THIS CIRCUIT WORKOUT
Here's a circuit workout for you to try. I just did this yesterday. It's a combination of dumbbell and bodyweight exercises and the exercises are all done back to back with minimal rest. The entire circuit is done three times. There are a total of nine exercises. Try to keep the reps on the higher side between 12 and 15. For the Crawls however, they're done either by distance or by time. 30 to 40 seconds each is ideal.
The exercises are arranged in such a way for you to alternate between an upper body and a lower body exercise. This is done using the original plan for circuit training developed many years ago by Bob Gajda. The idea is that by moving the blood back and forth between the upper and lower parts of the body, it will provide a better workout for your circulatory and cardiovascular systems and therefore improve overall results. Here are the exercises.
Dumbbell Bench Press
Goblet Squats
Dumbbell Rows or Chinups if you're able to do them
Dumbbell Deadlift (Romanian style)
Close Width Pushups
Burpees (straights arms)
Ape Crawl
Bear Crawl
Crab Crawl