Weight Workout

Here are some exercise suggestions for targeted muscle groups:

Legs: (Use your heavier hand weights and begin with three sets of ten, resting 30 seconds in between. Choose two or three of these.)
Squats (with hand weights or a bar)
Plie Squats
Stationary Lunges
Traveling Lunges
Calf Raises
First position plie
Leg Extensions (machine)
Leg Press (machine)

Chest:
Bench Press (bar or machine)
Chest flies (hand weights)
Dumbbell Press
Wide angle push-ups

Back:
Hinged arm rows (using one weight in one arm, wrap that elbow behind the body)
Bent over raises (bent at waist, lift weights up like you're flying to shoulder height)
Wide-grip Pulldowns (on a machine)
Push-ups

Shoulders:
One armed shoulder raise (hand weights)
Double arm shoulder raise
" " with a bar
Upright rows
Overhead dumbbell press
Push-ups

Biceps:
Bicep curls front(bar or hand weights)
Bicep curls with a rotation out (on the way up)

Triceps:
Dips (off of a stool, piano bench, weight bench or chair)
Overhead presses
Narrow stance push-ups (like a grasshopper, hands under shoulders and elbows into ribs)
Tricep kickbacks (cock elbow behind and lift weight straight back)

Abs:
Moving with Modbe DVD
The Hundred
Roll-ups
Ab crunches
Bicycle
Low plank holds
Double leg lower (on back)
Push-ups