Joyce Vedral Speedy non-stop. I reviewed this years ago and I'm sure you can find it in the review section.
THe newer one - not the original. It's a 30 min workout - 15 min - upper and 15 min. lower. Pyramid in a circuit - use as heavy or as light as you want.
In this workout you do the first two upper body circuits but she inserts a quick ab circuit inbetween 2nd and third circuit - then you do your last circuit -
What I love about this workout is that it really hits the upper body but she really pays attention to triceps.
The back exercises are done in the lower body section.
Also, Joyce Fat burning workout and Definition workout - These are also done as upper and lower body splits. I prefer these workouts from the original books. I also think she has some newer workouts - I think there is a more recent workout with supersets. Joyce Vedral is my go to instructor when I need a quick serious weight workout.
Joyce uses just traditional gym style exercises.
Caveat - Some people complain that her form is not stellar. Her form and lifting speed is fine in speedy non-stop and also in Bottoms Up Gold.
Fat burning and definition move quickly, but they are endurance workouts.