My old trainer who left the gym used to write out an Upper Body and Lower Body routine to alternate each week. Four sets of four exercises were listed on each workout sheet. I alternated the first two sets of the Upper Body with the first two sets of the Lower Body. Then six weeks later I alternated the last two sets of each sheet.

Remember: you have to change up the exercises you do after every four weeks or so. To challenge your muscle. To keep yourself motivated. To see the maximum benefits.

Here’s Workout #3:

Upper Body:

Push-Ups [try decline push-ups off a coffee table]

Dumbbell Russian Twists

Dumbbell Flyes to Shoulder Press

Kettlebell or Dumbbell 1-arm row off box – can be coffee table

Mountain Climbers

Jumping Jacks

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Lower Body:

Kettlebell Swings

Kettlebell Goblet Pulse Squats

1-leg Dumbbell Box Step-Up [try a Step-Up to Reverse Lunge] – use platform with risers

Dumbbell Walking Lunges

Leg Raises on the Floor

Plank Jacks