Total Body Workout with Bands on the Ball

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Chest Press 
Lie on the ball with the bands on either side.  Roll forward and squeeze the butt to keep the hips up.  Hold onto the handles and press the arms up and over chest.  Bend the elbows to  lower back down (going no lower than the shoulders). 

Seated Row
Prop ball against a wall with bands on either side.  Prop the feet against the ball with bent knees and sit up tall, handles in both hands.  Keeping torso straight and abs engaged, squeeze shoulder blades together as you bend the elbows, pulling them just behind the torso.  Release and repeat, keeping legs active so that the ball doesn't move. 

High Row
In the same position as the Seated Row, start with the arms straight out in front, palms facing down.  Squeeze shoulder blades together as you pull the arms back,  elbows bent to 90 degrees and parallel to the floor. Pull elbows back until they're just past the torso (keep the shoulders down) and release back to start.  

Reverse Fly
In same position as High Row, begin with arms parallel to one another, palms facing in.  Keeping elbows slightly bent and in a fixed position, open the arms out to the sides (don't go past shoulder level), squeezing the shoulders blades together.  You may need to adjust the tension of the bands for this exercise.

Overhead Press
Sit on ball with bands on either side.  Keep the abs engaged and grasp the handles, bring the hands up just over your shoulders.  Sitting tall, press arms up and over head.  Release back to start and repeat. 

Front Raise 
Turn the ball so that one of the resistance bands is directly under you.  Grab the handle and, keeping torso straight, lift arm straight up in front of you to shoulder level. Lower and repeat for all reps and then switch arms. 

Tricep Extension
Have the ball in the same position as in the front raise, but pull the band out the back so it's behind your head.  Grasp the handle in the right hand, elbow bent to 90 degrees (you palm should face out and be behind your head).  Contract the triceps to press the arm straight, keeping the elbow in a fixed position.  Lower and repeat for all reps before switching sides. 

Bicep Curls 
With the ball against a wall and bands on either side, lie down on the floor with feet pressing into the ball.  Holding onto handles, curl hands up towards the shoulders (without allowing the elbows to rest or push into the floor).  Release and repeat.  For added difficulty, place heels on the ball and do the move with your body in a bridge position. 

Squats 
Place your feet into the handles of the resistance bands and stretch the ball out until it's resting behind your back.  Be careful here as it's easy to lose control of the ball!  Walk the feet out a bit and lower into a squat, using your body to hold the ball in place.  Press back up to start and repeat. 

Side Left Lift 
Lie sideways on the ball with one resistance band under the ball and coming out the side.   Place the top foot inside the handle and stretch the leg out.   Without collapsing the upper body, lift the top leg a few inches off the floor in a leg lift.  Lower (without resting foot on floor) and repeat for all reps before switching sides.

Leg Kickbacks
In the same position as the Leg Lift with the foot inside the handle, simply turn over so you're lying face down on the ball.  Push the leg straight back until level with the hips.  Lower and repeat for all reps before switching legs.

100s
Place your feet right below the resistance band hooks and grab onto the handles.  Squeezing the ball with your feet, straighten the legs and straight arms out so they're hovering over the floor.  Curl the head and upper shoulders off the mat and pulse the arms 100 times (inhaling for 5 pulses and exhaling for 5 pulses).  Really squeeze the ball or you'll lose it!