Use your exercise ball and weights to perform pectoral flyes. Hold your weights and sit on your exercise ball. Walk your feet out until you are lying with the ball under the middle of your back, knees bent and feet on the floor for balance. Straighten your arms and lift your weights straight over your chest, arms together. Without bending your elbows, open your arms until the weights are level with your chest. Return to the starting position. Repeat for three sets of 20. This exercise works the pectoral muscles in your chest.
Bend your knees and squat while holding your weights in front of you to prepare for a dumbbell back fly. Keep your elbows straight and open your arms, keeping your hands around the height of your hips. Stick out your chest and don't lift your shoulders -- focus on squeezing the muscles in your upper back. Aim for three sets of 20.
Bend your knees slightly and bend over at the waist to perform triceps kickbacks. Hold your weights at your chest, elbows bent. Extend your arms and lift the weights until they're level with your back. Return to start. Aim for three sets of 20. This exercise works your triceps muscles.
Stand up, feet hip-width apart with a weight in each hand at your sides, to perform hammer curls. With your palms facing inward, bend your elbow to lift the weight in your right hand. Lower your right hand as you lift your left hand. Continue alternating hands as quickly as you can while maintaining good form, for one minute. Keep your body stationary and try only to move your arms. This exercise works your biceps.