I'm a new dad who hasn't been able to workout (2 mos.) since the birth of my first kid(baby girl, :) YAY!). I am out of the house from 6am to 6pm 4 days a week and by the time I do all the baby related chores, I barely have time to eat dinner, shower, spend time with the wifey, and wind down.
Needless to say, I am feeling run down from lack of sleep and not exercising. While I'm working on the sleeping part, I need to figure out a workout routine that is not boring and as effective as can be in a relatively short time.
I did the whole p90x thing earlier this year so my fitness is decent. I did about 2 weeks of crossfit right before the baby but didnt have enough time after the birth to continue. I basically have about 30-45 minutes including warm up and cool down to figure something out.
I want to create a plan that is quick, short and intense. the only equipment i have are adjustable dumbbells. I don't know of a lot of moves but this is a basic list i came up with..
legs - thrusters, sumo jumps, stairs tri, shoulder, chest - dive bombers, variations of push ups. shoulder press on the ground whole body work outs - burpees, push ups with side arm balance thingy, prison push ups back - pull ups
I would appreciate any feedback or suggestions from people who have successfully created something like this.
Thanks and eat some meat!!