I did the following workout today. Each exercise in the circuit is done for 1 minute so each circuit takes six minutes to complete. I took a one minute rest between each circuit and the entire workout took me about 35 minutes to complete. I completed the entire circuit using my body weight, 2 pairs of dumbbells--8 and 15 pounders, and a black resistance band. It had my heart pumping and I felt like I got a good total body workout. You can play around with it doing one circuit several times in a row, or doing the whole circuit through 2 times for a really intense workout. If you're not up for one minute segments, start out with 30 seconds for each exercise. The possibilities are endless. If you're not sure how to do any of the exercises, just good them or feel free to ask me. I hope you'll try it out and let me know what you think.
Circuit 1: Step ups with weights, push-ups, dumbbell bent-over rows, front dumbbell raises, plank, burpees
Circuit 2: Squats with weights, dumbbell bench presses, lat pulldowns with resistance band, side dumbbell raises, running plank, jumping jacks
Circuit 3: Alternating lunges, chest flyes, resistance band row, upright row, plank jumping jacks, running in place with high knees
Circuit 4: Dumbbell deadlifts, resistance band chest press, resistance band low row, overhead shoulder press, plank, butt kicks
Circuit 5: Split squats, bicep curls, triceps overhead extensions, arnold press, rear delt raises, mummy kicks
Hope you had fun! Let me know how it went.