After enjoying the discussions on every lifters least favourite exercises ( http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/what_exercise_do_you_hate_the_most?id=2185660&pageNo=0 ), I decided to put together a workout involving all of them. Here it is;
1A: Turkish Get up [60 secs each side]
1B: Wide Grip Pullup [30 secs]
2: Front Squat [60 secs]
3A: Barbell Floor press Slow Negative with a 1 second pause at the floor [30 secs]
3B: DB Lunges [45 secs each side]
4A: Stability ball Leg Curl [60 secs] (change legs on repetition of the superset)
4B: Hanging Leg Raises [30 secs]
4C: Kettle bell/Plate/DB Swing [90 secs]
5: CARDIO [Lots of it]
You should be able to work out the rest periods for yourself depending on your conditioning. I didn’t include deadlifts because you should already be doing that at some point during the week and I don’t like to do it more than once a week.
Having said that there’s a couple ways to use this program; you could do it once a week for 4-6 weeks, replacing one of your workouts; or you can go whole hog and do it 3X a week for 2 weeks. In the second example I’d start with 3 sets of 5 Deads. You should see improvements in all the exercises you love!