Week 1: Workout.

"The Down and Dirty Fifty." It's a squence of ten exercises and you do them in reps of 50 each. Great if you're pressed for time. Do this workout twice within a week, with at least a two day break in-between them. This workout should take no longer then 30mins if you're moving fast enought. At least two additional days of Cardio is recommended for at least 20mins on non-weight lifting days.

Warm-up: Cardio 5mins

Exercise (Use enough weight to make it a struggle to complete)
1. Barbell or dumbbell squats X 50reps
2. Barbell or dumbbell stiff leg dead lifts X 50reps
3. Barbell or dumbbell bench presses X 50reps
4. Barbell or dumbbell bent rows X 50reps
5. Barbell or dumbbell shoulder presses X 50reps
6. Barbell or dumbbell bicep curls X 50reps
7. Dumbbell tricps kickbacks X 50reps
8. Crunches X 50reps
9. Leg lifts X 50reps
10. Standing calf machine X 50reps

Cool-down: Cardio 5 to 10mins

Change requires hard work. If you haven't changed then you're simply not working hard enough!!!