If the gym is crowded this is an upper body and core workout that will keep you in one spot.
You will need a bench, a pair of light dumbbells, a pair of heavy dumbbells, and an exercise ball.
Warm up
3 rounds
:25 db fly (light)
:25 pullover
3 rounds
:25 db bent over row
:25 inchworm
3 rounds
:25 Superman
:25 shoulder taps
3 rounds
:25 butterfly crunch
Workout
5 rounds
9 incline db bench press (moderate heavy) + 40 mountain climbers
5 rounds
9 single arm db row knee on bench (each side)
(Moderate to heavy weight)
:15 rest beween each set
5 rounds
9 db Superman on exercise ball (very light)
5 rounds
9 db bench on exercise ball (4-count)
9 hamstring curl (4-count)
5 rounds
20 dips
20 under db rows