For today workout  I used one pair of heavy dumbbells for push presses, and one pair of light dumbbells for rest of the workout. 

I had three circuits with three exercises and tabata finisher for cardio boost.

No rest between exercises and 30 sec after all three exercises.

Circuit 1 – 3 rounds

   – push press (heavy dumbbell)

  –  plank with side tap – put band around your arms and tap with your arms from side to side

  – dead bug

Circuit 2 – 3 rounds

   – dumbbell lateral  raise

  –  dumbbell underhand front raise

  –  cat cow

Circuit 3 – 3 rounds

   – push ups

  –  dumbbell delt fly

  –  side plank with row or rotation

Tabata finisher –  20 sec on – 10 sec off for 4 rounds 

  – in&out squat jumps

  – jumping lunge

  – single arm swing – alternate or one round one hand

  – mountain climbers

Stretches for cool down.