4-3-12

workout:
5 rounds
10 Long Jumps
15 Dumbbell Thrusters *
10 Jumping Lunges (both feet = 1 so 20 total essentially)

core:
50 butterfly sit ups (fold your legs as if you're sitting and do a sit up)
30 leg raises

For the DB Thrusters, make sure you go all the way in the bottom of a squat and use momentum when you go up to bring dumbbells up. The dumbbells are light so this should be no problem for you.