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:
If at home without ball