This full body weights workout includes a barbell and dumbbells, but you can still follow without.
Round 1 – work on the legs and glutes with some barbell squats
Round 2 – target the shoulders with dumbbell front raises and shoulder presses
Round 3 – lunge and dumbbell curl combos to work the glutes, legs and biceps
Round 4 – fire up your legs, back and arms with barbell deadlifts and rows
Round 5 – dumbbell lateral raises, reverse flies and tricep extensions to work the rest of your arms.