Simple body exercise

Ball Squats with Dumbbells

Place a ball on the wall behind you and lean against it, keeping feet about shoulder-width apart. Bend your knees and, keeping weight in the heels, lower in to a squat, keeping the knees behind the toes. Hold medium-heavy dumbbells in each hand for added intensity and lower until the thighs are parallel to the floor. Repeat for 2 sets of 12 reps.

Lunges with Dumbbells
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Hold medium-heavy dumbbells and stand in split stance with feet about 3 feet apart. Keeping your torso straight, bend your knees and lunge down without allowing the front knee to bend over the toe. Push through the heel to come back up. Repeat for 2 sets of 12 reps on each leg.

Deadlifts

Stand with feet hip-distance apart, medium-heavy weights in front of thighs. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights toward the floor. Push in to the heels to stand and repeat for 2 sets of 12 reps.

Butt Lifts on the Ball

Lie on the ball with the head, neck and shoulders supported, knees bent and toes lifted. Hold medium-heavy weights on the hips. Begin the move by lowering the hips toward the floor without rolling on the ball. Squeeze the glutes to raise hips until the body is in a straight line. Lower and repeat for 2 sets of 12 reps.

Pushups on the Ball

Get in to push-up position with the ball under the shins (harder) or upper thighs (easier). Place hands on the floor wider than shoulders on either side of the chest. Keep your back flat and abs in as you lower in to a push-up until the elbows are at 90-degree angles. Push back up and repeat for 2 sets of 12 reps.

Chest Flies

Lie face up on a bench or step and hold medium-heavy weights over the chest, palms facing in. Keeping the elbows slightly bent and fixed, lower the arms out to the sides to chest level. Squeeze the chest to bring the arms back up (as though you’re hugging a tree). Repeat for 2 sets of 12 reps.

One-Armed Dumbbell Rows

Prop the right foot on a step or bench for balance and place the right hand on the thigh for support. Hold a heavy weight in the left hand, arm hanging down, back flat and abs in. Squeeze the back to pull the arm up in a rowing motion, stopping at the torso. Lower and repeat all reps before switching sides. Repeat for 2 sets of 12 reps.

Overhead Presses

Sit or stand, abs engaged, and hold weights just over the shoulders, keeping elbows bent like goal posts. Press the weights overhead, without arching the back, concentrating on the shoulders. Lower down until weights are at ear-level, and repeat for 2 sets of 12 reps.

Incline Bicep Curls

Sit on an exercise ball and roll forward until you’re at an incline. Holding medium-heavy weights, curl the weights up toward the shoulders and lower back down, keeping a slight bend in the elbows at the bottom of the movement. Repeat for 2 sets of 12 reps.

Kickbacks

Bend at the waist, so that the torso is parallel to the floor, back flat and abs in. Holding light-medium weights, begin the movement with elbows bent next to the torso. Keeping elbows stable, extend the arms out behind you, squeezing the triceps. Lower back down and repeat for 2 sets of 12 reps.

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