New Workout

This is a circuit that will hit all the major muscle groups and not take more then thirty minutes to complete.

Bar Squats: 2 sets of 12-15 reps

Lunges: 2x 12-15

Dumbbell Flys: 2x 12-15

Bent Over Barbell Row: 2x 12-15

Shoulder Press: 2x 12-15

Alternating Dumbbell Curls: 2x 12-15

Rope Tricep Extension: 2x 12-15

Med Ball V-Sit Twist: 1x 20

Bicycle: 1x 20

Abdominal Pike: 1x 20

There are a couple ways to do this circuit.  Either do both sets for each exercise before moving on to the next or do one exercise after the other.  You can also vary the intensity by taking short breaks between sets and exercises making things a little tougher with small breaks.  Have fun.