The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.
The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo http://venmo.com/RunnerDude or Paypal https://www.paypal.me/runnerdudesfitness. Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!
For RunnerDude's Full-Body Workout #9, all you need is a mat, a light to medium pair of dumbbells, and an exercise step (the bottom step of a set of stairs will do too).