500 Non-Quad Blaster

20 Stiff-Legged Deadlifts (with dumbbells)
15 Press Ups
10 Hanging Leg Raise
20 Bent-Over Row
20 Standing Dumbbell Shoulder Press
20 Hyperextensions
20 Hammer Curls

Do this 4 times.

Pick 2 or 3 different dumbbell weights - you'll need heavier for the deadlift, and light for the shoulders and curls - for me the same weight is fine. Pick weights that allow you to execute the movements fast and without failure - this is a routine designed for muscular conditioning and fitness. Fatigue quickly builds up on you, so don't be overly ambitious or you'll regret it towards the end!

You can make this as hard or easy as you want by taking more or less rest between sets and rounds. I prefer to take only as much rest as I get moving between equipment,then allow myself 30 seconds or so between rounds. The fitter you get, the less time you will find you need.

You can substitute another ab exercise for the hanging leg-raises, especially if you find you are swinging too much when trying to execute the movement quickly. Seated knee raises is a good alternative.

For the back raises, you can use a machine if there is one in the gym - alternatively, doing them on the ground is fine.