I do this workout at my house using a set of adjustable dumbells and a curl bar.
This workout contains 17 exercises.
1 - Burpees
All body Burpees.
NOTE: If you are tracking this exercise, set your weight to zero and use the reps tracking capability to keep track of how many you have been doing.
Exercise Steps
 | Start in the standing position |
 | Drop your hands to the floor |
 | Kick your legs out simultaneously into the standard push up position. form a push-up (a good one). Bring feet to hands and jump as high as you can (as if you were shooting a hoop) Repeat as fast and as many times as you can. |
2 - Dumbell Overhead Press
An excellent compound exercise to put muscle mass on your delts fast.
Exercise Steps
 | Push dumbbells straight up until the are 1 inch apart. Drop down to starting position. Repeat. |
 | Start with arms bent at 90 degrees at either side of your head. |
3 - Hammer Curl
Try it!
Exercise Steps
 | Using Dumbbells or cable stand with feet and knees together slightly bent. Hold dumbbells at upper thigh level with palms facing inward. |
 | Bend elbows to bring dumbbells to shoulders and then slowly extend short of locking out. |
4 - SEATED DUMBBELL TRICEPS EXTENSIONS
Starting Position
Sit holding one dumbbell with both hands behind your neck by grasping the plate and wrapping your thumbs and pointer fingers around the hand grip.
Action
EXHALE: Extend arms straight above your head, keeping elbows next to ears.
INHALE: Lower the weight back down with contol to the starting position to complete one rep.
Special Instructions
Contract abs to avoid arching your back. Use a bench with a short back (if available) for support. Keep elbows tight near ears throughout movement and try to keep your upper arms still.
Muscles Worked: Triceps
5 - One Arm Row
Great way to seperate the muscles in back!
Exercise Steps
 | Placing one leg on bench and the same side arm. Keep spine in neutral position and keep looking ahead. |
 | Maintaining proper form, bring dumbbell into torso keeping elbow along the body. Repeat. |
6 - Tricep Kickbacks
Exercise Steps
1. Grab a dumbell in one hand and put the other hand and 1 knee on a flat bench (see pic) |
7 - Lateral Raises
Stellar way to get great shoulder caps!
Exercise Steps
 | Hold two dumbbells at your sides at the upper thigh level, palms facing each other. Stand with your feet and knees together slightly bent, eyes focused directly in front of you. |
 | Slowly lift the weights up to parallel - or just below parallel; your palms are facing behind you at the top to shift the empahsis to the rear delts. Hold at the top for a contraction. Then return the weiths to the starting position. Repeat. |
8 - Bent Over Row
Work both your upper and lower back!
Exercise Steps
 | Standing with feet shoulder width apart and knees slightly bent. Bend forward at hips while holding olympic bar just below knee level. |
 | Bring olympic bar intowards belly button while maintaining arms along body. Lower into starting position. Repeat. |
9 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |
10 - Tricep dips
Place your hands on the edge of your couch with the front side of your body facing away. Your feet should be at a comfortable distance from the couch so that you can assume a bent-elbow position. Next, starting with your elbows straightened, slowly lower your body so that your butt moves closer to the floor while you bend at the elbows. Once you are as low as you can go and your shoulders and arms are at a 90-degree angle, straighten your arms and start over again.
Focus on lowering and rising using only your arm muscles and not using your quads.
11 - Lower Leg Lift
It's a hard one.
Exercise Steps
 | Start with legs in air. |
 | Lower legs to about 1 inch off the floor while maintaining lower back into floor. Bring to starting position and repeat. |
12 - Lunges
Exercise Steps
 | Stand with both feet together. |
 | Step forward with one foot to a 45 degree angle. Lower your body vertically until your front leg is at 90 degrees. Ensure your back foot's heel is off the ground. Push off your front foot and step back into standing position. Repeat with other leg.No |
13 - Dirty Dog
Great exercise for tightening the buns.
While on all fours, lift one leg 90 degrees to the side so that you look like a male dog relieving himself. Hold for a two-count and lower the leg. Do your reps (10 or 15 to a set) on one side then the other, instead of alternating legs after each rep.
14 - Side Bridge
Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, then repeat on the other side. Contract your abs and butt muscles forcefully to keep your body straight.
Exercise Steps
15 - Plank
The plank should be part of any ab routine!
Exercise Steps
 | The plank is quite an easy exercise to do. Basically, you go into a standard push up position and hold it for as long as you can. (Go until you collapse). Judge your performance based on time. |
16 - Push Up
An all time no machine classic!
Exercise Steps
 | Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other. |
 | Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you. |
17 - Basic Squat
Feel the burn the next day! Squats are an essential part of every workout.
Exercise Steps
 | Stand with feet shoulder width apart. |
 | Using an olympic bar (goto the squat rack), bend at hips slowly to 90 degrees and go back up. (Ensure your chest is up and head is in a neutral position) |