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The Bodyweight Workout. This workout can be performed at home or the gym. It helps to have a stability ball but it can be performed without one. Since your body is the weight, you can do more reps. Depending on the move 15-25 is good for each set. Performing the exercises as a circuit is great for your cardiovascular fitness, but they can be performed in straight sets as well. Depending on how much time you have 3-4 sets or circuits is best.


If ball and at gym:

Squat

Pushup

Stability ball leg curl

Under Bar Pullup

Bench DIp

Lunge

Plank

Situp

 

If at home without ball

Squat

Pushup

Glute Raise

Doorway Row

Bench DIp

Lunges

Plank

Situp