Here's my workout of the week. There are five exercises and they're done as a circuit with minimal rest in between. All you need is some dumbbells. Before we get to it, I have to point out that you will NOT be able to use the same weight for all these exercises, so you'll either need access to a dumbbell rack or easily changeable dumbbells. So here's the workout.
Incline Dumbbell Bench Press
Bentover Dumbbell Rows
Dumbbell Lateral Raises
Dumbbell Squats (held at the shoulder or the "Clean" position)
Hanging Leg Raises or Double Crunch
You can either do these by time or by reps. If you're doing them by time, use a 2 to 1 ratio. 30 seconds of work followed by 15 seconds of rest, and then the next exercise. This is a tough workout so the times can be adjusted accordingly. You can also use equal rest time (30/30) or if you're a beginner, use 30/40. The other way to do it is by counting reps. Keep them between 12 and 15 for now, but it can be modified later of course. The main thing is to try to keep a good pace. Do the circuit between 2 and 5 times with a 2 minute rest between circuits. Trust me, I did this exact workout yesterday for 5 circuits and believe me, it's a killer!
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