To be clear this exercise program will not get you bodybuilder big,  that is not the goal here. What it will do is get you lean, strong and total body fit. This is a program that can be used by men and women of all ages and all body types. The one thing you will need to do is to get out of the traditional mindset of weight training. This isn't a low rep long rest period training program.
 

The only equipment you will need is a set of dumbbells and a stop watch. For women starting this program, start with 3lb to 5 lb weights. For men starting this program, start with 10lb to 15lb weights. 
 

To start off I  have to say, I hate to do cardio. The only problem is, if you want to burn body fat you need to get your heart rate up. So what do you do if you hate cardio, but want to get lean? You will need to get your heart rate up as you are weight training. To do this, you will use high reps and no rest between exercises, the only rest will be between your sets.
 

There are five levels to this program. The first level is three sets of 20 reps of 4 different exercises. The second level is 2 sets of 30 reps of 4 different exercises. The third level is 1 set of 40 reps and one set of 20 reps for 4 different exercises. The fourth level is one set of 50 reps and one set of 10 reps of 4 different exercises. The last level is 60 reps of 4 different exercises. The weight you start off with in the beginning is the weight you will use through the last level. For the women I suggest you stay with the same weights if you don't want to add size, but to tone your muscles. For the men you can either maintain the same weights or slowly add weight to gain size and strength. Your rest period will be one minute between sets. For the last level, it is one solid block of exercise without any rest. This program requires rest days. I suggest you do this program every other day. You don't want to get burned out. If you live in the Erie area and would like private training contact me and we can discuss it.