I have recently modified my routine for this. These are a combination of supersets and full body circuits. Mostly compound moves, no isolations and done 3x a week.
Monday(This is a full body circuit. No rest when you move to next exercise):
Jump Rope (1 minute)
Chinups/Pullups (10 reps)
Kettlebell Goblet Squat (15-20 reps) ** Use a weight plate if KB's are not available
Rest for 1 minute
Repeat for 3 more sets = total 4 sets
Plank (1-2 minutes or more)
Left Hand Kettlebell Turkish Getups (5 reps)
Right Hand Kettlebell Turkish Getups (5 reps)
Rest for 1 minute
Repeat TGU's for 3 more sets = total 4 sets
Lat Pulldowns
1st set: Use Max weight that will allow 10 reps then rest 1 min
2nd set: Use Max weight that will allow 8 reps then rest 1 min
3rd set: Use Max weight that will allow 6 reps then rest 2 mins
4th set: Use Max weight that will allow 4 reps then rest 2 mins
5th set: Use Max weight that will allow 10 reps or until fail
rest 1 minute
Eliptical or Treadmill Tabata Protocol
5 minute Warmup Walk or 150 strides/min at intensity 5
20 sec Sprint or 170 strides/min at intensity 10
10 sec Walk or 150 strides/min at intensity 5
repeat for 11 more rounds = total 12 rounds
5 minute Cool down Walk or 140 strides/min at intensity 3
Wednesday:
Jump Rope (1 minute)
Push-ups 25-30 reps (rest 30 sec)
(Superset Bench Press and Deadlift: No rest when moving to do next exercise)
Bench Press
1st set: Use Max weight that will allow 10 reps then move to Deadlift
2nd set: Use Max weight that will allow 8 reps then move to Deadlift
3rd set: Use Max weight that will allow 6 reps then move to Deadlift
4th set: Use Max weight that will allow 4 reps then move to Deadlift
5th set: Use Max weight that will allow 10 reps then move to Deadlift
Deadlift
1st set: Use Max weight that will allow 10 reps then rest 1 min
2nd set: Use Max weight that will allow 8 reps then rest 1 min
3rd set: Use Max weight that will allow 6 reps then rest 2 mins
4th set: Use Max weight that will allow 4 reps then rest 2 mins
5th set: Use Max weight that will allow 10 reps
Rest 1 minute
Plank (1-2 minutes or more)
Kettlebell Double-hand swings 20 reps, rest 10 secs
Kettlebell Left hand snatch 10 reps, rest 10 secs
Kettlebell Right hand snatch 10 reps, rest 10 secs
Rest 30 secs then repeat for 3 more sets = total 4 sets
Friday:
Jump Rope 1 minute
Chinups/Pullups 10 reps
Barbell Military Press 10 reps (use 10, 8, 6, 4, 10 routine on weights)
Rest 1 min
Repeat for 3 more sets = total 4 sets
Plank 1-2 minutes or more
Left hand Kettlebell Turkish Getup (5 reps)
Right hand Kettlebell Turkish Getup (5 reps)
Repeat for 3 more sets = total 4 sets
Rest 1 minute
Kettlebell Double hand swing (20 reps then rest 10 sec)
Left hand Kettlebell Thrusters (KB squat and press for 5 reps then rest 10 sec)
Right hand Kettlebell Thrusters (KB squat and press for 5 reps then rest 10 sec)
Repeat for 3 more sets = total 4 sets
Monday(This is a full body circuit. No rest when you move to next exercise):
Jump Rope (1 minute)
Chinups/Pullups (10 reps)
Kettlebell Goblet Squat (15-20 reps) ** Use a weight plate if KB's are not available
Rest for 1 minute
Repeat for 3 more sets = total 4 sets
Plank (1-2 minutes or more)
Left Hand Kettlebell Turkish Getups (5 reps)
Right Hand Kettlebell Turkish Getups (5 reps)
Rest for 1 minute
Repeat TGU's for 3 more sets = total 4 sets
Lat Pulldowns
1st set: Use Max weight that will allow 10 reps then rest 1 min
2nd set: Use Max weight that will allow 8 reps then rest 1 min
3rd set: Use Max weight that will allow 6 reps then rest 2 mins
4th set: Use Max weight that will allow 4 reps then rest 2 mins
5th set: Use Max weight that will allow 10 reps or until fail
rest 1 minute
Eliptical or Treadmill Tabata Protocol
5 minute Warmup Walk or 150 strides/min at intensity 5
20 sec Sprint or 170 strides/min at intensity 10
10 sec Walk or 150 strides/min at intensity 5
repeat for 11 more rounds = total 12 rounds
5 minute Cool down Walk or 140 strides/min at intensity 3
Wednesday:
Jump Rope (1 minute)
Push-ups 25-30 reps (rest 30 sec)
(Superset Bench Press and Deadlift: No rest when moving to do next exercise)
Bench Press
1st set: Use Max weight that will allow 10 reps then move to Deadlift
2nd set: Use Max weight that will allow 8 reps then move to Deadlift
3rd set: Use Max weight that will allow 6 reps then move to Deadlift
4th set: Use Max weight that will allow 4 reps then move to Deadlift
5th set: Use Max weight that will allow 10 reps then move to Deadlift
Deadlift
1st set: Use Max weight that will allow 10 reps then rest 1 min
2nd set: Use Max weight that will allow 8 reps then rest 1 min
3rd set: Use Max weight that will allow 6 reps then rest 2 mins
4th set: Use Max weight that will allow 4 reps then rest 2 mins
5th set: Use Max weight that will allow 10 reps
Rest 1 minute
Plank (1-2 minutes or more)
Kettlebell Double-hand swings 20 reps, rest 10 secs
Kettlebell Left hand snatch 10 reps, rest 10 secs
Kettlebell Right hand snatch 10 reps, rest 10 secs
Rest 30 secs then repeat for 3 more sets = total 4 sets
Friday:
Jump Rope 1 minute
Chinups/Pullups 10 reps
Barbell Military Press 10 reps (use 10, 8, 6, 4, 10 routine on weights)
Rest 1 min
Repeat for 3 more sets = total 4 sets
Plank 1-2 minutes or more
Left hand Kettlebell Turkish Getup (5 reps)
Right hand Kettlebell Turkish Getup (5 reps)
Repeat for 3 more sets = total 4 sets
Rest 1 minute
Kettlebell Double hand swing (20 reps then rest 10 sec)
Left hand Kettlebell Thrusters (KB squat and press for 5 reps then rest 10 sec)
Right hand Kettlebell Thrusters (KB squat and press for 5 reps then rest 10 sec)
Repeat for 3 more sets = total 4 sets