3 x a week full body workout

by Eli M.
(Brisbane, Qld, Australia)

Will need:
skipping rope , barbel and benchpress.

100 skips
25 bodyweight squats
25 v-situps
15 deadlift
15 benchpress
20 frontal plate raise
15 bicep curl
15 dips

perform all with as little rest in between each exercise (10 seconds max - just enough to move onto the next machine). complete all the exercises with power and as fast as possible in a controlled manner. do the hole circuit for 3-5 sets.