TRX Jackknifes -- 3 x 10 reps x bodyweight
TRX Oblique Jackknifes -- 3 x 10 reps x bodyweight
Supersets: back to back exercises using different muscle groups makes for less time and still the same bang-for-your-buck in the gym...
1A) Band (Jumpstretch Band) Pull Aparts (for upper back, ie: postural muscles) 3 x 10 reps ... SLOW tempo.
1B) Back Squats (bar on back) -- 3 warm up sets; 3 work sets @ 1 x 5 reps x 95# and 2 x 5 reps x 85#.
2A) Band Assisted Chinups (using Jumpstretch Band) -- 3 x 8 reps x bodyweight less band assist.
2B) Barbell Stiff Legged Deadlift -- 3 x 10 reps x 60# (I typically do more weight and less reps, but the big bars were busy tonight).
3A) Bench Press -- 3 x 8 reps x 65#
3B) DB Lateral Raise and External Rotation -- 1 x 8r x 7.5#; 2 x 8r x 10#
If you are interested, Jumpstretch bands are a great way to train your chinups (which are typically TOUGH for women to do AND are an excellent full body exercise to boot!) Here's a link to their website. They are simply a great company to work with. Give them a call to determine your needs: http://www.jumpstretch.com/osc/catalog/index.php?cPath=21
If you'd like a protocol for training chinups with your band(s), drop me a line in the comment box, and I'll send you a protocol developed by an excellent personal trainer and friend, Matt Toupalik, CPT.