Sidenote: A new exercise is introduced here (on the fitball). This is a core exercise. By strengthening your core, you will increase your ability to lift more in other exercises. Also, people with back and knee pain will often benefit from increasing their core strength (once they have learnt how to activate it).
Lay with your shoulder blades on a fitball. Keep your hips high and raise one foot an inch off the ground. Hold this for 2 seconds before putting it back down and doing the same with the other foot. Repeat this until you have done it 5 times for each foot. That is one set; complete three sets with 30 seconds rest in between.
For the following exercises, complete 3 sets of 10;
It is beneficial to consider your long-term goals. If you wish to develop all aspects of your strength, from muscle endurance all the way through to power, click here to see a 6 month plan/guideline.