Perform this workout 3-4 times a week. Do these exercises continuously as a circuit with minimal rest in between. To determine the amount of weight for you; if your last repetitions are not difficult to perform, move up to heavier weights.
Warm-up 7-10 minutes
Stability Ball Wall Squats 2 sets 15-20 reps
Stationary Lunge 2 sets 15 reps
Stiff-Legged Deadlift 2 sets 15 reps 15-20lbs DB's
One-Arm Row 2 sets 15 reps 15-20lbs DB's
Lat-Pulldown 2 sets 15 reps 50-60lbs
Lying Chest Press 2 sets 15 reps 15-20lbs DB's
Incline Flyes 2 sets 15 reps 10-12lbs
Seated Overhead Press 2 sets 15 reps 8-12lbs DB's
Side Raises 2 sets 15 reps 5-10lbs
Alternating DB Curl 2 sets 20 reps 12-15lbs DB's
Dumbell Kickback 2 sets 15 reps 10-12lbs DB's
ABS ~ 4 Sets 25 reps Bent knee.
After weight training perform 20-30 minutes of moderate-intensity cardio on the machine of your choice or outdoors.