This workout cycle can be easily performed at home. All you will need is a set of dumbbells and your bodyweight.
It does not require space and the workouts last 30 to 40 minutes at the most.
You will soon notice that they are quit tough and they will get you in shape in no time.
So abandon the excuses and get to work.
Exercises that are marked as 1a and 1b are done back to back. In other words you will do the first exercise, then rest 1 min then do the second, rest, do the first and so on, until all sets are done.
You will work 3 times per week on non-consecutive days.

MONTH 1   

DAY 1 
EXERCISES                                            SETS                     REPS                   REST

  
1a) Double DB Squat                                3                            15                       1min
1b) Pushup or Weighted Pushup           3                            15                       1min
2) 1 Arm Elbow Out KB Row                    3                            15                       1min
3) 1 Arm KB Clean                                     3                            15                       1min

CORE                                                     SETS                        REPS                    REST
DB sit up                                                    3                                6                           1min
Seated twist                                              3                                6                            0

Do the exercises for the core in a circuit fashion without rest between them. Rest 1 min at the end of each circuit.

DAY 2                                                       SETS                     REPS                  REST
1) KB Step Up                                          3                               10                         1min
2) Double B high pulls                           3                               10                         1
3a) Double DB military Press               3                               10                         1
3b) Double DB Bent Over Row             3                               10                         1

CORE
Turkish get up                                          3                                3                           1min



DAY 3                                                    SETS                           REPS                  REST

1) DB Swing                                             3                                 8                         1min
2) DB Split Squat                                     3                                 8                         1min
3a) Double DB Floor Press                  3                                 8                          1min
3b) Bent Over Palms In DB Row         3                                  8                         1min

CORE

V ups                                                        3                                  10                         0
Pass between Legs                              3                                    5                         1min

Do the exercises for the core in a circuit fashion without rest between them. Rest 1 min at the end of each circuit.

Month 2 on the next article.