Beginners

Warm up first with five minutes of cardiovascular activity at a slow place. Stretch after warming up to work all the major muscle groups.
Cardiovascular guidelines
Mode: Treadmill, stationary bike, elliptical machine, walking, swimming, cycling, skating, dancing, etc.
Frequency: Three times per week.
Duration: 20 minutes (If 20 minutes is too much, gradually build up to 20.)
Intensity: Your heart rate should reach 55-65 percent of the maximum heart rate.
Cool down for three-five minutes after working out.
Strength-training guidelines
Mode: Free weights
Frequency: Three nonconsecutive days per week.
Sets per exercise: One to two.

Reps per set: Eight-12.
Intensity: 70 to 85 percent of maximum or a weight you can lift at least eight times, but no more than 12 times.
Rest two minutes between sets of the same exercise if you do at least two sets.
Monday, Wednesday, Friday
DB* ball squat
Ball leg curls
Bench press
DB* row
DB* lateral raise
Weighted crunches
Roman chair back extension

Intermediate/Advanced

Cardiovascular guidelines
Mode: Running, cycling
Frequency: Four times per week
Duration: 30 to 45 minutes
Intensity: Heart rate should be approximately 75-85 percent using the maximum heart rate method.
Monday: Three-mile moderate, hilly run
Tuesday: 45 minutes of intense cycling
Thursday: Run hard for two minutes, then walk or jog for two minutes. Repeat 10 times.
Friday: 30 minutes of intense cycling.
Strength-training guidelines
Mode: Free weights or machines
Frequency: Three nonconsecutive days per week
Sets per exercise: One to three.
Reps per set: Six to 15
Intensity: 65-90 percent of maximum, or a weight you can lift at least eight times but not more than 12 times.
Rest one to three minutes between sets of the same exercise if you're doing at least two sets.
Monday
Ball squats
Ball leg curls
Single-leg calf raises
Manual toe raises
DB* incline press
Unilateral cable rows
DB* ball shoulder press
E-Z preacher curls
Tricep cable pushdowns
V-sits
Back extension
Plank
Wednesday
DB* lunges
BB** squat
Bent-knee calf raises
Heel walk
BB** bench press
Cable flys
Pull-ups
DB* rows
BB** shoulder press
DB* front raise
Ball crunches
Ball back extension
Bicycles
Friday
Ball squats
Ball leg curls
Single-leg calf raises
Manual toe raises
DB* incline press
Unilateral cable rows
DB* ball shoulder press
E-Z preacher curls
Tricep cable pushdowns
V-sits
Back extension
Plank
* Dumbbell. ** Barbell