Update: I found this very useful website: Exercise Finder. You can find exercises by selecting the body parts you wish to work on.
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15-minute total-body workout
Do these moves one after another with no rest in between. Repeat the circuit a total of three times, resting one minute between each circuit.
1. Squat: Stand with your feet hip-width apart, holding dumbbells at your sides. Squat down as if you're sitting into a chair until your thighs are nearly parallel to the floor, keeping your knees from jutting past your toes. Slowly return to the starting position. Do 12 to 15 reps.
2. Chest press: Lie back on an exercise bench and hold the dumbbells over your chest at arm's length. Your palms should be turned slightly inward. Lower your arms until the weights are even with your chest. Press back to the starting position. Do 12 to 15 reps.
3. Bent-over row: Holding a pair of dumbbells, slightly bend your knees and bend forward until your torso is nearly parallel to the floor, your arms hanging down, palms facing back. Squeeze your shoulder blades together and pull the dumbbells to your chest. Lower back to start. Do 12 to 15 reps.
4. Bicycle: Lie on your back, knees bent 90 degrees and legs lifted so calves are parallel to the floor. With your hands behind your head, lift your right shoulder off the floor and curl toward your left knee as you extend your right leg. Then curl toward your right knee as you bend it
and extend your left leg. Imagine leading with your shoulder, not your elbow. Don't pull up on your head; make your abs do the work. Alternate this way for 12 to 15 reps per side.
Source15-minute total-body workout
Do these moves one after another with no rest in between. Repeat the circuit a total of three times, resting one minute between each circuit.
1. Squat: Stand with your feet hip-width apart, holding dumbbells at your sides. Squat down as if you're sitting into a chair until your thighs are nearly parallel to the floor, keeping your knees from jutting past your toes. Slowly return to the starting position. Do 12 to 15 reps.
2. Chest press: Lie back on an exercise bench and hold the dumbbells over your chest at arm's length. Your palms should be turned slightly inward. Lower your arms until the weights are even with your chest. Press back to the starting position. Do 12 to 15 reps.
3. Bent-over row: Holding a pair of dumbbells, slightly bend your knees and bend forward until your torso is nearly parallel to the floor, your arms hanging down, palms facing back. Squeeze your shoulder blades together and pull the dumbbells to your chest. Lower back to start. Do 12 to 15 reps.
4. Bicycle: Lie on your back, knees bent 90 degrees and legs lifted so calves are parallel to the floor. With your hands behind your head, lift your right shoulder off the floor and curl toward your left knee as you extend your right leg. Then curl toward your right knee as you bend it
and extend your left leg. Imagine leading with your shoulder, not your elbow. Don't pull up on your head; make your abs do the work. Alternate this way for 12 to 15 reps per side.
SourceBody-weight challenge
Perform the following four moves as a circuit: Do one for 20 seconds, rest for 10 seconds, and then move on to the next. Repeat twice. To increase difficulty, do the exercises for 30 seconds but keep the resting time the same. This finisher will take about five minutes.
1. Speed squat: With feet hip-width apart, bend your knees to 90 degrees, keeping your chest upright. Return to standing as quickly as possible.
2. Squat thrust: With your feet hip-width apart, bend your knees to place your hands on the ground and jump your feet back into a pushup position. Quickly reverse to return to standing.
3. Mountain climber: From a pushup position, quickly bring alternating knees toward your chest.
4. Speed skip: Skip in place, quickly bringing alternating knees up toward your chest.
SourceFour-corner Farmer's Walk
Place two cones 10 yards apart. Holding a pair of heavy dumbbells, do one to three sets of the following sequence. Rest two to four minutes between sets.
1. Standing at one cone, do eight to 10 bent-over rows: Hold a pair of dumbbells and bend forward, arms hanging straight. Pull the weights to the sides of your chest.
2. Walk to the other cone and do eight to 10 biceps curls: Hold weights by your sides, palms facing forward, and slowly raise them to your shoulders.
3. Walk back to the first cone and do eight to 10 squats: Hold weights at shoulders and bend your knees to 90 degrees, keeping your chest upright.
4. Return to the second cone and do eight to 10 overhead presses: With weights at shoulders, bend your knees slightly then push the weights directly overhead. Walk back to start.
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