1. To warm-up I grabbed a weighted ball with handles on it (12 lbs) and did 25 sit-to-stand ups with a shoulder press. Lana does a great job of showing it here (I add a shoulder press when I am standing!).
2. After this, I sat on the floor with a heavier medicine ball with my feet lifted off the ground and brought the ball from my left side over my stomach to my right side, doing this back and forth 25 times each way for a total of 50.
3. With the medicine ball, I found a straight area and did 50 lunges. Once at the lowest point of my lunge, I rotated the ball from my left side to my right (if I put my left foot forward) and then rotated the ball from my right side to my left (when I put my right foot forward). Yes my butt was killing me after!
4. I then proceeded to the free weights section where I did your classic bicep curls, hammer curls, T-curls, and rotated my thumbs to the ground with the weights to get my back muscles. I maxed out on all of these with my weight.
5. Then I set up my squat bar. I did 5 sets of 10 for a total of 50 today. Yes, these absolutely suck, but it's the ones that suck that are the best for you. This exercise doesn't work anything better! It gets our quadricep all the way to the buttocks to our core. Meanwhile, it strengthens our back, posture, and range of motion in our ankles (which I badly need). It gets my heart rate up too which is a plus! I know I am going to feel those fifty tomorrow. If you haven't added squats to your work-out yet, I would highly suggest it. It is a stabilizing exercise and one of my favorites.
6. After this, I went to the bench press machine. Unfortunately, my father wasn't there to spot me so I was all alone for the bench pressing. I did 10 presses 3 times (with rests in between, of course--whenever I repeat something I usually take a break. This could also include me going back to squats, then back to this and so forth until I get in all of it. It doesn't matter if you switch up the order, as long as you get the exercises in!).
8. After this, I grabbed a kettleball and did 15 of the squats below to the right and then 15 back for a total of 30. With squats, I really want to emphasize the importance of getting your butt below your hip flexors at the lowest point of your squat. This avoids pressure on the low back and targets the muscles that should be worked.
10. And last, but not least, I finished off the work-out with a plank for 2 minutes. This activated my core for a final push. If core is too easy, try putting your feet on top of a medicine ball and moving the ball front to back and left to right to get your obliques and such.
It was a fun workout and the hour went by fast. I broke a sweat as usual and maybe grunted like a brute a couple of times :)! Let me know what you do with free weights or when you don't have any equipment and need a quick workout. There is always something to do and always tools to be utilized for "weight" exercises. Have a nice day--get out and play!