Free Workout #1: Holiday Total Body Workout (Beginner Version)

Since the holiday season can be short on time during the week, here is a free workout for you.  Even though it is the beginner version it can be very challenging.  It is a total body workout and should only take 30-40 minutes to complete.  It is for weeks when you only have 1-2 days during the week to train.

It goes as follows (All exercises are 2 Sets X 12-15 Reps with 45-second rest between and done at a 4020 Tempo):

A1:  Upper Body Horizontal Pull Exercise (1-Arm Dumbbell Row, TRX Row, Cable Row, etc.)
A2:  Lower Body Squat Exercise (Barbell Squat, Machine Squat, Dumbbell Squat, etc.)

B1:  Upper Body Horizontal Push Exercise (Dumbbell Chest Press, Barbell Bench Press, Push-Up etc.)
B2:  Lower Body Lunge Exercise (Dumbbell Walking Lunge, Dumbbell Split Lunge, Dumbbell Reverse Lunge, etc.)

C1:  Upper Body Vertical Pull Exercise (Chin-Up, Pull-Up, Pulldowns etc.)
C2:  Lower Body Leg Curl Exercise (Stability Ball Leg Curl, Prone Machine Leg Curl, Seated Leg Curl, etc.)

D1:  Upper Body Push Exercise (Barbell Shoulder Press, Dumbbell Shoulder Press, Machine Shoulder Press, etc.)
D2:  Lower Body Bend Exercise (Barbell Romanian Deadlift, Single-Leg Dumbbell Deadlift, Hip Extension, etc.)

E1:  Biceps Exercise (E-Z Bar Curl, Dumbbell Curl, Resist-A-Band Curl)
E2:  Triceps Exercise (Rope Pushdown, Lying Dumbbell Extensions, TRX Extensions)

*Core Exercises of Choice