Spike Diet - The Spikers Alliance

Here's a great workout for you
Do 10-15 reps of each, and no rest in between.

Sumo Squats
http://www.myhomepersonaltrainer.net/exercises/Dumbbell-Sumo-Squat.htm

Standing dumbbells shoulder press
http://www.24hourfitness.com/resources/fitness/exercises/shoulders/stand_db_shoulder_press.html

Wall push-ups
http://www.sparkpeople.com/resource/exercises.asp?exercise=107

Dumbbell Curls

http://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html

Dumbbell triceps kickback

http://www.muscleandstrength.com/exercises/bent-over-dumbbell-kickback.html

Lateral raises

http://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html

plank

http://www.muscleandstrength.com/exercises/hover.html

Calf raise-can be done without the board, focus on squeezing your calf muscles.

http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html

Air Bike

http://www.muscleandstrength.com/exercises/abdominal-air-bike.html

Jog in place for 30 secs-1 minute

Rest 30 secs- one minute

and repeat for 2-4 full sets

You will be resting each bodypart when you change exercises which allows you to get a lot done in short period of time.

You can do this workout once or twice a week, allow enough time for your body to recover. If you are sore you are not ready to do it again as your body is still rebuilding.

The dumbbell squats...I have a question. The young woman in the pictures is showing her knees bent to a 45 degree angle yet her dumbbells are not yet on the ground. The description has us squatting to the point the dumbbells do touch the floor. Is this safe for our knees?
Inspired,
PishPosh