Check out this quick, 8 exercise routine you can do at home to get in a great workout. Do it once through, or if you have time and want to kill it, work a couple times through. Remember, virtually no rest between exercises and only about 30-60 between sets. The video is great, and although maybe not executed with professional skill, it shows your basic form. I would lose the dumbell and use a kettlebell, but whatever works for you!