If your looking for a quick, efficient workout that is a bit more intense than my last post - try the following series of 8 exercises without resting between sets (repeat 2-3x):
-Step-up - using a 30 lbs. DB x 8, 10 (you could also use wt. vest, med ball etc.)
-Inverted Row x 8, 10 (use a TRX or Pull-up bar, Smith machine, Rings etc.)
-T-push-ups x 8, 10
-Ab-Slide x 8, 10 (see photo and comments below)
-Bird dog x 8, 10
-DB Squat to Press - 30x8, 10
-DB Biceps Curl - 30x8, 10
-Triceps Push-down - 60x8, 70x10
Workout time: 8:00 for each circuit.
The ab-slide exercise (below) is considered one of the more effective ab exercises in terms of muscle recruitment - see the National Strength & Conditioning Journal research article - Nov. 2008/1939-1946). My 8 exercises are done in a circuit format x 8 then repeat for 10 reps. each. If your looking to save even more time - try combining the last 3 exercises into a squat/curl/press or curl/squat/press).