Cardio Circuit 5 mins: Sprints on treadmill (five 30 sec sprints, 30 secs rest until you reach 5 mins)

Arms Circuit 1:
4x12 DB bicep curls
4x12 DB Tricep kickbacks
4x12 DB lateral raises
4x12 DB tricep dips

Repeat Cardio circuit for 5 mins

4x12 seated DB overhead press
4x12 seated DB hammer curls
4x12 single tricep kickbacks on bench
4x12 DB front raises

Repeat Cardio circuit for 5 mins

4x12 leg raises
4x12 bicycle crunches (12 each side)
4x12 V-sits
4x12 Russian twists (12 each side)

Repeat Cardio circuit for 5 mins to total 20 mins