This is specifically a workout for lower body and core muscles, essentially for getting yourself in good swimsuit shape. It works equally well for men or women, though men may want to add more upper body workouts. Workout 1 Romanian Deadlift - 2 sets, 60 seconds rest Barbell High Stepup - 2 sets per leg, 60 seconds rest Barbell Squats - 2 sets 60 seconds rest Barbell Lunges - 2 sets per leg, 60 seconds rest Workout 2 Bulgarian Split Squat - 2 sets per leg, 60 seconds rest Deadlift - 2 sets, 60 seconds rest Dumbbell Lunges with a twist - 2 sets, 60 seconds rest Dumbbell Side Lunges - 2 sets, 60 seconds rest For workouts 1 and 2 start with 10 lb dumbbells or 20 lbs on a barbell doing 8 reps. Every time you repeat a workout you should add 2 reps until you get to 12 reps. Then add 5 lbs to your dumbbells or 10 lbs to your barbell and return to 12 reps. Workout 3a Deadlift - 6 reps Romanian Deadlift - 6 reps Barbell Bent Over Row - 6 reps Power Clean - 6 reps Front Squat - 6 reps Push Press - 6 reps Barbell Back Squat - 6 reps Good Morning - 6 reps 4 circuits x 6 reps 90s rest after the full circuit Start with the lightest pre-weighted bar available for these and add 5 lbs every 2nd time you complete this workout. Note that for this workout there is no rest until the entire set of 8 exercises is completed. Workout 3b Snatch Grip Deadlift - 6 reps Snatch Pull - 6 reps Upright Row - 6 reps Power Snatch - 6 reps Reverse Lunge - 6 reps each leg Push Jerk - 6 reps Jump Squat - 6 reps 4 circuits x 6 reps 90s rest after the full circuit Start with the lightest pre-weighted bar available for these and add 5 lbs every 2nd time you complete this workout. Note that for this workout there is no rest until the entire set of 8 exercises is completed. The program pattern is Workout 1, Workout 2, Workout 3a, Workout 1, Workout 2, Workout 3b, repeat. Barbell Back Squat: http://orgs.jmu.edu/strength/Exercise_Technique/barbell_back_squat.htm Barbell Bent Over Row: http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html Barbell High Stepup: http://www.fitrex.com/fitness_info/exercise753.html Barbell Lunges: http://www.exrx.net/WeightExercises/Quadriceps/BBLunge.html Barbell Squats: http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html Bulgarian Split Squat: http://www.fullfitness.net/routines/bulgarian_split_squat.html Deadlift: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html Dumbbell Lunges with a twist: http://www.athlete365.com/english/View.asp?x=1351&mp=1283 (sub 1 dumbbell for the ball) Dumbbell Side Lunges: http://www.shapefit.com/quadriceps-exercises-dumbbell-side-lunges.html Front Squat: http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html Good Morning: http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html Jump Squat: http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Jump+Squat&table=exercises&ID=145 Power Clean: http://www.bodybuilding.com/fun/exercises.php?Name=Power+Clean Power Snatch: http://jva.ontariostrongman.ca/MSN.htm Push Jerk: http://www.biofitness.com/demo40.html Push Press: http://www.exrx.net/WeightExercises/OlympicLifts/PushPress.html Romainan Deadlift: http://www.webs.uidaho.edu/strength/romanian_deadlift.htm Reverse Lunge: http://www.bodybuilding.com/fun/gideons6.htm Snatch Grip Deadlift: http://www.uwlax.edu/strengthcenter/videos/exercisevideos/snatch-grip_deadlift_plus%20_plate.mpg Snatch Pull: http://www.fitrex.com/fitness_info/exercise168.html Upright Row: http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html