3 sets - 12-10-8 reps with 8-pound free weights
Standing Two-Arm Bicept Curls
Front Two-Arm Dumbbell Raises

3 sets - 12-10-8 reps with 10-pound free weight
One-Dumbbell Two-Arm Overhead Tricep Extension

Calisthenics
2 sets 10 pilates-inspired v-crunches
40 total Becki-inspired butt lifts
10 legs lifts on each leg
10 standing-hands-to-wall push-ups
Yoga-inspired stretching


Total time = 13 minutes (high intensity; no rest)