This workout is a superset routine. I wanted to get done quickly and still have maximum results. For this type of training, one area rests, while another works. Then we alternate back and forth. This tends to keep the heart rate up so it's tiring. It works best with light to medium resistance. Otherwise, you'll run out of steam.
Super setting is great for busy lifestyles. It's also frequently utilized by body builders and figure competitors during "shredding" which refers to the time preceding a show when maximum bodyfat reduction with minimal muscle loss is the goal. Competitors may experience a reduction in overall strength during shredding because they are limiting calories. Using high energy, yet lower strength emphasis workout is ideal for their needs.
With a normal healthy diet, this type workout will help you convert (lose fat, while gaining muscle tone) to reach your goals in no time!
Alternating Exercises - 3 sets each. Choose/adapt resistance to complete suggested repetitions in good form.
Dumbbell shoulder press, squat/switch 40 reps
Alternate with:
Suspension squat/straight arm overhead raise 10-15 reps with good form
Clicking on picture below will take you to Kenetic Chain Post. Directions to preform exercise correctly are at bottom of post. 
Tubing front raise 20 reps
Alternating with:
Rear dumbbell fly 20 reps each side
Dumbbell shoulder presses 15 reps
Alternate with:
Cobra exercise (hands free)
Face down on mat, contract abs, raise head, arms and feet. Hold 6 seconds. Rest and repeat 3 times
Tubing Lateral Raises
Alternating with:
Ball Exercise Crunches
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