Total Body Workout

This is a total body workout that you can use when time is short!

For each exercise complete 5 sets of 5 repetitions

Holding dumbbells in each hand by your thighs Keep back straight, ab's tight and a slight arch in your lower back. Your feet are shoulder width or slight further apart. Bend at the knees, being careful that the knees track over the toes.

Lunges

Without any weight. Place your hands behind your head. Now take a large step forward with one leg, be careful to keep your balance. Now lower yourself toward the floor. Raise back up and bring the back leg forward, even with the front leg. Repeat this with the other leg. Continue until you have completed a distance of about 30 foot. That is one set. Repeat for a total of 5 sets.

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Standing Calve Raises

Hold a dumbbell in each hand by your thighs. Raise up on your tip toes and hold for a count of five then lower to the starting position. Repeat for a total of 5 Reps.

Upper Body

For each exercise complete 5 sets of 5 repetitions

Push-Up

Use all three hand positions; close together, shoulder width and slightly wider than shoulder width apart. Complete 5 sets of 5 reps with each hand position. Get down in a front leaning rest position -- on your hands and toes, with body flat. Keep your back flat while lowering yourself toward the floor. Lower yourself until you are two to three inches from lying face down on the floor. Hold in this position for a count of two and then push yourself back to the starting position. Continue until your have completed all sets.

Pull-up

These can be completed on a machine that will provide assistance if needed. Place your hands on the pull up bar slightly wider than shoulder width. Pull your self upward -- if not using a machine for assistance, place your feet slightly in front of your body with your legs crossed at the feet -- continue to pull upward until your chin is above the bar. Hold at the top position for a second or two, then return to the starting position.

Dips

On a dip machine. Grasp the machine with palms toward your thighs. Raise yourself up so that you are no longer supporting yourself on your feet. Slowly lower yourself downward by bending at the elbow. Slightly lean your upper body forward while lowering yourself. Pause at the lowest position then return to the starting position by pushing yourself upward. Continue until you have finished all sets.

One Arm Row

With one dumbbell and a flat bench. Stand next to a flat bench. The side that is closest to the bench, kneel on that sides knee and place your hand of that side on the bench, slightly in front of you. Your back should be flat, elbow of the resting arm should be straight. Grasp the Dumbbell with the opposite arm. Now Pull the weight upward, keeping the upper part of your arm close to your body -- do not allow it to drift outward from the body. Pull the weight upward until your hand is even with your chest, pause for a count of two and then return the weight to the starting position. Complete 5 sets of 5 reps with each arm.

High Cable Crunch

Stand at a High Cable pully with a rope attachment. Face away from the machine with one side of the rope in each hand. Set the weight for a comfortable amount to complete the reps with a slight amount of difficulty. Now crunch forward, only moving from the hips and above. Your knees and legs should remain in a slightly bent position and the rep should look like a standing crunch.

This workout should not take more than 45 minutes to complete and should be done no more than three times in a one week period.