You can perform this workout one single exercise at a time or via circuit to keep your heart rate up and get a cardio effect. You can also add 50 of any style crunches in between each set if desired. If performing a circuit for a quick and effective workout here it is:

Circuit style:
Bent Over Wide Row
Hammer Curl to Shoulder Press
Modified Tricep push-up
Repeat Circuit 1-2 more times

Chest Fly
Bicep curl to wide v press
Dumbbell Halos
Ball Roll Outs
Repeat circuit 1-2 more times

Bonus Move
Optional abs between each set
Rest 30-60 sec between sets, 60-90 sec between circuits

Turn on your favorite tunes and enjoy!