This quick little number should take about 35-40 minutes not including warm up.
Warm up 5 minutes you pick ( just something that is to elevate your hart rate)
Squats Barbell 15 reps
Reverse Lunge ( Exercise of the week) 20 reps
Lat Pulldown 15-20 reps
Abs on bosu ball 20 reps
5 – 6 sets
Cool down (Foam roller and stretch)