If you are crunched for time and looking for quick full body workout, this one is perfect. Add weight to make it harder, or reduce or use no weight to make it easier.
LEGS & SHOULDERS
3 x 15 Warm Up Leg Press
Superset 3 x 12 Calve raises
3 x 10 One leg-leg extensions
Superset 3 x 12 Air Squats (hold kettle bell or DB)
3 x 10 Full ROM Lateral Raises (keep light, this is a warm-up)
4 x 12 One arm DB presses
Superset 3 x 10 laterals (use same weight for both exercises…so it will be light for presses) 4 x 10 Seated Rear Delt Laterals