Could you guys give me some advice on work out routines using this workout equipment?

There are several workout routines listed on this website for exercise balls. Some programs are geared toward beginners, others more advanced, and there are even sport specific programs should you be training for an event.

http://www.exercise-ball-exercises.com/index.html

just use each equipment for 1 min each as hard as u can/intense

With most if not all of the cardiovascular equipment there will be various programs such as: Mountain, endurance,calorie burn. These are often featured on treadmills, bikes, cross trainers. On the rowers there are programs such as time limit, metre limit, race. So ddependingon what your goals are you can work on endurance 20-40min or fast paced high pulsed eexercise10-20min. Talk to the gym manager/trainer about if you are in your 60-80% training zone that you need to be targeting.

As for the free weight’s it all depends on your goals and target’s again talk to the gym manager/trainer if you are trying to build sstrengthand muscle mass aim for high weight low reps, by this i mean doing a repetition with a heavy weight 6-8 times. However if you are working on muscle endurance i suggest using a lower weight with higher rrepetitionsi.e 10-16 reps.

Finally using exercise balls and me dice balls, these can be used a a aid for sit ups, push ups, and other core exercises. Hope ive helped

I was wondering.. Can you reccomend me a good start level mouintainbike?