The following workout is an intermediate level workout that can be modified for a more advanced version. Simply increase weight or sets or decrease rest period between sets for more challenge.
Be sure to watch the video tutorial at the end of this post for exercise demonstrations and modifications.
Equipment: light to medium dumbbells, stability ball & mat
UPPER BODY CIRCUIT
Push Up: 10x
Close Grip Bench Press on Stability Ball: 20x
Skull Crusher on a Stability Ball: 20x (use a single dumbbell)
Bent Over Row: 20x
Bicep Curl: 20x
Shoulder Press: 20x
Repeat circuit 1-3 times
Iso Ab on Stability Ball: 30 seconds – 1 minute
Ab Draw with Leg Lift: 15x each leg
Alternating Super Hero on Stability Ball: 20-40x
Reverse Back Extension on Stability Ball: 20x
repeat circuit 1-3 times