Full Body Workout

Stability Ball 1 Arm DB Bench--3-4 setsx6-25 reps

Stab. Ball 1 Arm DB Row--3-4x6-25

3 Angle Lunge--3-4x6-12 each leg

1 Arm/1 Leg RDL--3-4x6-25

Ice Skater Jumps--3-4x6-30

DB In and Out Delts--3-4x6-20

Arnold Curl--3-4x6-20

DB Pullover Press--3-4x6-20

Body Weight, Bar, or DB Toe Up to Calf Raise (3 angles--toes in, out, straight)--3-6x15-30

Stab. Ball Down Dog --3-4x15-30

Hatfield Back Extension--3-4x15-30

Twisting Plate Raise--3-4x15-30

Sets with less reps would be done with heavier weight. You should try to go up in weight every set, so you're challenged by your last two to three reps. Sets with more reps should be done with less weight, but you should still go up a little each set.