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Keith,
One of the integral rotating workouts in the book is 5 supersets of curls/floor presses; one set of 50 to 100 reps in the squat with as much weight as you can safely hoist on your back; and one set of weighted situps. Rest one minute between sets.
A conditioning routine in the book is 5 sets of 10 reps in the clean and push press; lunge walk 100 yards while bear hugging a barbell plate or two; and 100 situps. Rest one minute between sets. With the proper weight, both routines should give a good workout.
Routines are brief, vigorous, and portable, keeping in mind the person that may be working long hours, living in an apartment, or have otherwise limited time and equipment.
Hope this helps.

Todd - author "Workforce Warrior"