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I'm a Pilates instructor, so I obviously have great stability. However, I'm trying to go for the "vanity" aspect of working out as well.
Goals:
- To complete a 5k race at 8/2 on October 19th, and be in the first half of the runners.
- To bring body fat down to 18% and weight around 125lbs. (current bodyfat is 20.5%, weight is 135lbs).
- To improve cardiovascular fitness and lower resting heart rate (blood pressure is fine)
Warmup:
Hip opener
Hip rolls
Scapula protration and retraction
Arm scissors
ABS: 5kg medicine ball.
Regular crunches with a neutral spine: 10
Oblique crunches with a neutral spine: 10x each side
Full sit-ups: 10
Crunches with knees dropped over to one side: 8x each side.
I kinda have to achieve them. I used to be in really killer shape, but I put on 10 pounds because of stress eating around my wedding and also the honeymoon, lol.
It's easier to sell training when you're in fantastic shape. I feel that developing my body to an even better level will help me market my services and increase my client base.
Going with free weights will give you a better workout than machines e.g., doing pushups will be more effective than doing chest presses.
It looks like you're doing compound exercises for your upper body, but isolation exercises for your lower body. A mixture of squats, deadlifts, lunges and/or stepups would be more efficient, and teach those muscles to work together.
I hope to see all of your progress! Good LUCK!! 
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