Equipment needed: 

• Stairs (If you want to do the warm-up or finisher)
  
• Kettle bells (my preference)  or dumbbells

Estimated time: Approximated 25-35 minutes (depending on how much your workout buddy complains)

Warm-Up: 1 set of stairs

Workout:
The main move that this workout is concentrated around is the Star Jump (hence the name of the workout) so you will chain together the following moves, doing one less Star Jump each set. You can adjust the number of sets you do if you don't want to repeat the cycle of exercises ten times.

Exercise                                                 Reps                                            Notes                                                
One-legged dead lift*                               8 R/L                              Straight legged side same as weighted hand
Windmill                                                   6 R/L                              Video Demonstration
Star-Jump                                        10,9,8,7,6,5,4,3,2,1               Do a jump squat, spread arms wide & open chest 
Goblet Squat                                            8 R/L                             Hold kettle bell or dumbbell chest level 
Push-Press                                              5 R/L                             Push the weight overhead using momentum from hips

Finisher: 1 set of stairs

Equipment needed: None (stairs if any are available)
Estimated time: 10-15 minutes

Complete 4 rounds of:
10 push-ups
15 crunches
10 glute bridges
20 yard bear crawl
Sprint back 

After 4 rounds of above, do 1 set up stadium stairs

I am fortunate to have access to a football field and bleachers, so I do the workout on the field, and then do one set stairs in the bleachers.  One set of stairs means going up and down all aisles of stairs in bleachers.