Tabata style
8 rounds of:
20 seconds of air squats, rest 10 seconds (repeat this 8 times)
then immediately after the 8 rounds of air squats…
8 rounds of:
20 seconds of toe taps, rest 10 seconds (repeat this 8 times)
Then immediately after the 8 rounds of toe taps…
8 rounds of:
20 seconds of bicep curls, rest 10 seconds (repeat this 8 times)
then immediately after the 8 rounds of bicep curls…
8 rounds of:
20 seconds of lateral hops over dumbbell, rest 10 seconds (repeat this 8 times)

Notes: you will repeat each movement 8 times before moving to the next. You will work 20 seconds and rest 10 seconds for every round of each movement.