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miro_o
20 x bodyweight squats
60 seconds plank
20 x split squats each side
20 x mountain climbers each side
20 x hamstring curls with feet up on an exercise ball
12 x press up
60 seconds rest.
Repeat that to make a 30 minute circuit, do it twice a week.
Advance warning, it took me maybe 4 weeks to be able to build up to do that for 30 minutes with good form. Don't be discouraged if some of the exercises are really tough at first.
Then once you have that down, add in the following every other week.
20 x overhead squats holding a towel overhead
16 x Bulgarian split squats each side
16 x renegade rows each side
12 x bird dog each side
20 x kettlebell swings
15 x burpees
60 seconds rest
Again, make that a 30 minute circuit, twice a week.