I am going to give you two different sets of full body heavy workout programs. The first is for use with barbells and dumbbells. The second is for use with kettle bells.
Workout program 1.
If you do this for just a half hour a day for days a week with two sets for each exercise with one to five repetitions lifting about 80% of your max you will get a great full body workout and notice your strength increasing quickly.
Day 1: Bench press, clean and jerk, dumbbell snatches, squats.
Day 2: Dead lift, bent over rows, chin ups, single armed barbell curls
Day 3: Lunges, military press, dumbbell swings, dips
Day 4: Straight legged dead lift, pull ups, renegade rows and single armed barbell curls.
Workout program 2.
This workout is designed to burn fat, increase your heart rate, endurance and stamina and strength. Men typically use a 35 lb. kettle bell and women use a 25 lb. It is designed to be a cycle. Do one exercise and then rest a few seconds before you do another. When you get to the end of the exercises start again. Do this as many times as you can.
Day 1: Two handed swings, one handed swings, one arm clean, Turkish get up, one arm military press, squats.
Day 2: One arm swings, Turkish get up, one arm clean and press, one legged dead lift, lunges, one arm snatch, squats, two arm swings.
Day 3: Squats, hand to hand swings, windmills, get up sit up, double clean and press, one arm snatch.
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