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quick, "all-encompassing" exercises?

I need some help putting together a SUPER quick exercise routine with the use of resistance bands, light dumbells, body weight, and/ or a balance ball.

I already have a cardio and yoga program in place, i'm just looking for something REALLY SIMPLE to supplement as additional strength training. Moves that incorporate multiple muscle groups are MUSTS - like squats with shoulder presses or lunges with bicep curls. I don't like crazy things that have me hopping in all directions or feeling like there's no form to the exercise.

Any suggestions? The major muscle groups I want to target are: biceps, triceps, and delts (NOT pects!!!); abs (all) - don't need as much help with abs; hips (saddlebag area), inner thighs, quads, hamstrings, and butt.

THANKS!!!

I recommend Jorge Cruise's The 12 Second Sequence. It's a quick routine that you can use with or without weights.

To get a quick preview, Cruise has some videos online. See:

http://blog.jorgecruise.com/search/label/Video%20Podcasts

I also really like The Body Sculpting Bible for Women, Revised Edition: The Way to Physical Perfection (Body Sculpting Bible)
by James Villepigue (Author), et al. There's a good explanation of supersets. This may be a good change in your current strength training. Basically, supersets involve 2-3 exercises, which are done one after the other.

I personally have seen excellent results with abs exercises. I do 50 leg raises, then immediately 50 crunches. Rest for 1 minute and repeat the raises-crunches. I usually see results after doing this a few times in a week when combined with a good diet.