If I have ever been your coach, there is a good chance that you have done this workout before. I LOVE/hate this workout! It's a full body workout that incorporates strength and conditioning, and you can get it done in 30-40 minutes.
This workout was created by Rachel Cosgrove, and appeared first in Men's Health Magazine, back in 2010 (I believe). As you can imagine, I think it's pretty Bad Ass, that a woman wrote this for a Men's magazine. Yea!! Rachel and her husband, Alwyn own Results Fitness in Newhall California. She's also a mentor, author, and speaker, and has had a huge impact on the fintess industry.
Workout Overview: 10 Exercises/3 Sets/40-60s.work:10-15s. rest
For this workout you'll need a set of two dumbbells. If you have access to more, you can change up the weights for the different exercises as necessary, but get them out ahead of time, so you can switch quickly.
There are 10 exercises. You'll perform 1 set of all 10 exercises, take a 1-2 minute break, and repeat 2 more times, for 3 total sets.
The workout prescribes that you perform each exercise for 60 seconds, with a 15 second break between each exercise. I recommend that you start out with 40 seconds of work, with a 20 second break, and work your way up to 60 seconds of work.
If you would like more detailed demonstration of the exercises, click here.
If you want some music and a timer for this workout, follow along with the video below created by "luvittor."