Try 3 rounds of this chest, back and core workout, it consists of a series of exercises some of which are time based and some of which include drop sets. Have fun.
Do each exercise one after the other with 15 seconds rest in between, after the final one rest for 1-2 minutes.
1) Ab kickouts sitting on a bench
2) 10 pushups
3) 10 decline pushups
4) 10 incline pushups
5) drop set – 10 high plank row 10lbs, right away 10 plank rows with 8lbs dumbells right side only, after complete on the left
6) drop set – 10 dumbell presses 10lbs, 10 dumbell presses 8lbs
7) bent over rows, slow and controlled for 45 seconds
8) 10 hanging leg raises
9) 30 seconds russian twists
10) 10 hanging leg raises
11) 30 seconds russian twists
ie: for drop sets use what ever weight you feel appropriate, i just gave examples for you to follow.