10 Kneeling Shoulder Press (R)
10 Split Squat (R)
10 Alternating Lunges with KB Swing
10 Kneeling Shoulder Press (L)
10 Splitt Squat (L)
One decent sized kettlebell can give you just what you need for great quickie workout. The shoulder press will engage the core, lats, and shoulders. Split Squats hit the legs and glutes, and the Back lunge with alternating swing gets all of the above.
Shoulder Press: Make sure to press up toward the ceiling, stacking your wrist over the shoulder blade so your arm is positioned by your ear, not your nose.