At home workout example

Full body circuit =
Ten min warm up with body weight:
30 seconds jumping jacks
30 sec high knees
30 sec mountain climbers
30 sec plank
Do these all with no rest, then after one circuit is done, rest for 1 minute.
Repeat 3 X
My heart rate on this got up to 80% of my max heart rate, as measured by my heart rate monitor.

First weight circuit:
Bicep curl, overhead tricep pullover, reverse lunge, seated shoulder press
Do one super set of 15 reps of each exercise.
I used 20 lb dumbbells.
Repeat super set 3 X
Reached 90% of MHR

Second weight circuit:
Hammer curls, tricep dips on a chair, dumbbell squat, shoulder front and rear delt raises
15 reps of each exercise.
I used 20 lb db on legs and biceps and 10 lb db on shoulders.
Repeat superset 3 X
Reached 88% MHR.

Ab circuit:
Medicine ball passover from arms to feet, 15 passes
Then right side plank for 30 sec followed immediately by left side plank for 30 sec.
Repeat 3 X

Total workout = 1 hour and 10 min
551 calories burned

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