Do this workout twice a week for a while, if you like it

Warm up
2 times through
20 walking lunge steps
10 wide grip pulldowns - 40 pounds
10 air squats (do a full range squat with no bar, no weights)
5 pushups leaning on a bench
10 mountain climbers

3 rounds
alternate
Squats - 10 reps - write down the weight you do and add 2.5 pounds every other time you go, start at 75 pounds - keep good form (throw your bootie out, pretend your sitting back on the toilet, keep your heels on the ground, and don't let your knees fall in)

Pushups - 10 reps - full range of motion, use a bench if you need it


3 rounds
alternate
Straight Leg Deadlift
10 reps - 75 pounds - keep your back flat and your legs as straight as you can - you're good at these.
Underhand grip pull down
10 reps - 75 pounds (or whatever is hard, write it down)
grip is shoulder width, pull to right about where your bittles are

Incline situps
3 sets of 15