Sets: 3  Reps: 10  Target: chest, triceps

Place your weakest hand on a medicine ball and do one set of ten reps, then swap sides for the next set.
 

Sets: 3  Reps: 10  Target: lats, rear shoulders, quads, hamstrings

Swing the ball over your head then swing it down between your legs. Pause at the bottom before repeating.

Sets: 3  Reps: 5 each side  Target: quads, hamstrings, shoulders, core

Step back and turn your body outwards, opening your hips while planting your foot behind you. 

Sets: 3  Reps: 30 seconds  Target: lower back, abs, obliques

Twist your torso backwards and forwards as quickly as you can for 30 seconds, switching legs at the same time.

Sets: 3  Reps: 10  Target: hamstrings, hips

Keep your hips raised and your body in a straight line from shoulders to ankles.  

Sets: 3 Reps: 6 each side Target: whole body

Brace your core, keep your arms straight throughout and complete six reps on the right before switching sides.