Ok so i think we will go with this workout and it should be pretty good.
Saturday 29[SUP]th[/SUP] December
Torso twists-60 secs
Side bend (alternating sides)-60 secs
Walk out arms to plank position/walk feet into standing/starting position (onerep in one direction, then turn around & repeat in other direction)-60 secs
Ginga (alternating rear lunge from capoeira)-60 secs
Squat down>walk out to plank position>push-up> return to standingposition-60 secs
Lateral Lunges (alternating, both arms come to the front of body)-60 secs
Walk out to plank position>Push-up>lateral plank w/ 5 second hold(alternating sides)-60 secs
Air squat (squat w/ both arms in front of body)-60 secs
Bird/dog- hold for 5 seconds, work on one side, then repeat on other side-60secs
Roll down (similar to pilates version)-60 secs
Total Dumbbell and body weight workout
Push ups – 50 reps(in as many sets as needed) have 60 secs rest between sets
Diamond push up – 50 reps(in as many sets as needed) have 60 secs rest between sets
Wide arm push up – 50reps (in as many sets as needed) have 60 secs rest between sets
Standing one armoverhead extension – 3 sets of 8-12 reps each side – 60 secs rest between eachset
One arm dumbbell row –3 sets of 8-12 reps – 60 secs rest between sets
Dumbbell deadlift – 3sets of 8-12 reps – 60 secs rest between sets
Dumbbell hammer curls– 3 sets of 8-12 reps – 60 secs rest between sets
Dumbbell concentrationcurls – 3 sets of 8-12 reps – 60 secs rest between sets
Dumbbell squat – 3 setsof 8-12 reps – 60 secs rest between sets
Dumbbell lunge – 3 setsof 6 reps each side (12 total) – 60 secs rest between sets
Dumbbell front raise –3 sets of 8-12 reps – 60 secs rest between sets
Dumbbell lateralraise – 3 sets of 8-12 reps – 60 secs rest between sets
All dumbbell exercisesshould have the negative part of the rep performed twice as slow as the positivei.e. 1 sec positive, 2 secs negative – 2 secs positive, 4 secs negative etc.
Reverse Crunch – 3 setsof between 12-20 reps – 30-45 secs rest between sets
Side jackknife – 3 setsof between 12-20 reps each side – 15 secs rest between sets
Butterfly crunch – 3 setsof 12-20 reps – 30 secs rest between sets
Air bike – 3 sets of10 reps each side – 30-45 secs rest between sets
Exercise bike – 15 minssteady pace
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