This workout will smoke your shoulders and get your hips involved too. I used a 65 lb bar with a 1 pood (36 lbs) kettle bell, but please adjust to your needs. You can use dumbbells in place of a bar like Bob did in pictures below.
Set a clock for 20 minutes and do as many rounds as possible (AMRAP) of:
15 Kettle bell swings
Rest 2 minutes. Then work on planks.
Beginner: 3 sets :30 second hold followed by :30 to :60 second rest
Intermediate 3 sets of 1:00 hold :30 rest
Advanced 3 sets of 2:00 hold :30 rest
See planks post for tips on performing proper planks.