Actually, these are two routines designed to begin the principle of muscle use / engagement. As you'll see, they're change wildly over the coming weeks as I mix it up / intensify in certain areas.

Considering that I taught (and actively participated in) ~6 hours of classes a day (think Spin, Body Conditioning, Core, Combat, Boxing, Circuits etc) for over four years I think I know what it means to be in good shape; both aesthetically and 'actually'.