Repeat each exercise for 45 seconds or
do 20
to 30 repetitions. Pick the
weights for each exercise accordingly; you
do not want weights that are too heavy or too light. Some exercises involve two moves at the same time, such as lunges and bicep curls. Do the following exercises: lunges and biceps curls, seated shoulder presses on the fitness ball, squat jumps, bench presses, abdominal crunches on the fitness ball, deadlifts, bent-over rows, tricep curls and burpees.