This workout is designed for someone (me, as a matter of fact) who doesn't have more than a few hours a week to work out and limited access to fitness equipment. The sum total of my fitness equipment at home is one barbell, some weights and a heavy bag; and my time available to workout is limited to a maximum of 2-3 hours a week. This workout is designed to function as a "quick" option for weightlifters or a good, fast workout to maintain a higher fitness level when you don't have enough time for a limited time period, such as when on vacation or temporarily working extra hours.
So, if you have or are able to purchase one barbell, and can commit to one hour, several times a week, this workout will be perfect for you!
To warm up, do a short, light run, probably about 15-20 minutes. Don't kill yourself here, it's not a race, just a way to get your blood pumping.
Also, once your run is completed make sure to stretch. Some examples:
Pull your arms (one at a time) across your body, holding your own shoulder, and hold for 20 seconds.
Pull your arms (one at a time) behind your head to your back, holding your elbow, and hold for 20 seconds.
Stretch your back by putting your knees on the ground, just more than shoulder width apart, and then reaching out with your hands as far as you can, hold for 30 seconds.
Stretch your legs by laying on the ground or a mat and pulling each leg in turn across your body, rotating your hips as you pull your leg across, hold for 20 seconds.
Slowly lower your body to one side (then the other), stretching out your right and left leg in turn, hold for 20 seconds.
This is a very simple workout, all these exercises can be performed with a simple exercise mat and a one barbell, set and kept at one weight. My barbell is 85 lbs because that's what works for my fitness level, but you should adjust yours to whatever weight works best for you. Between sets and reps give yourself about 30-40 seconds of rest: but not more. This part of the workout should take no more than 25 minutes.
3 sets of 50 crunches
3 sets of 30 pushups
3 sets of 8 Cleans
3 sets of 12 curls
3 sets of 15 Standing rows
3 sets of 10 standing pullovers
3 sets of 15 shoulder-rolls
3 sets of 10 squats