How to do a light resistance workout at home

Warmup thoroughly

First, start with a 10 minute light warmup, including stationary cycling, high knee walking, butt kicks, lunge walking, leg swings, arm circles.

Ball Wall Squat

Now we begin the workout with the lower body pushing movement for your thighs: the squat. There are many variations, but we'll begin with the ball wall squat. Lean your lower back on the ball against the wall, and squat into a sitting position (hips back, knees 90 degrees), then stand up and repeat 15 or more repetitions. Do 2 to 3 sets. (see video); you can hold dumbbells for extra weight if desired.

Lying Ball Leg Curl

Next is the lower body pulling movement for your hamstrings and butt: the "ball leg curl": lie on your back with your heels on the ball, elevate your hips by pushing down on the ball with your feet... then roll the ball in and out while maintaining hip elevation. Complete 2 or 3 sets of 10-15 repetitions, or more as you progress. Raising the hips up higher will increase the challenge. (see video)

Seated Row with Tubing

Now we target the upper body, beginning with the tubing row for your back and biceps. This is a great postural exercise. Sit on the ball with tall posture, and hold the ends of the tubing (with it wrapped around something secure). Pull towards your body, finishing with your elbows at 90 degrees. Squeeze the shoulder blades back together and relax your neck. Again, do about 15 reps for 2 or 3 sets. (see video)

Knee pushups progression

The pushing exercise for upper body is the good old trustworthy pushup! Beginners and ladies should begin doing this exercise from your knees, then progress to doing the full pushup from your feet. Maintain correct form with a straight back and neck, and slow controlled reps. 2-3 sets of 10-20 reps. (see video)

Flying Dog on the ball

The last exercises are for your core / midsection. Crunches can be done on the floor or on the ball. The video shows you some other variations. For your lower back stability, the Flying Dog exercise (also called Supermans) is a good one to start with: on your hands and knees, extend one arm and the opposite leg, hold for balance, and repeat on the opposite sides. This can also be done on the ball, as shown.

Crunches on ball

Finish with some light stretching exercises, and at least 15-20 minutes of cardiovascular exercise, such as cycling or jogging. Try to exercise on an empty stomach, but eat something after to aid in recovery.
Good luck and Stay Fit!