I call this a "STIFFY" because it's hard AF and it doesn't last long. Do each move for 30 seconds with no rest between moves:
1. Dumbbell Pushup/Mountain Climber Superset (15 seconds each)
2. Dumbbell Tall Kneeling Overhead Press Variation
That's 1 round. Do 5 rounds.
A pair of 5-10-pound dumbbells will wreck most women and a pair of 15-20-pound dumbbells will murder most men. If the pushups are too hard, elevate your hands onto a box or bench or just do mountain climbers for the full 30 seconds.