dumbbell lunges
10 x 30 lbs, 10 x 40 lbs, 10 x 50 lbs
dumbbell side hypers
10 x 15 lbs, 10 x 20 lbs,  10 x 25 lbs
dumbbell goblet squats
10 x 30 lbs, 10 x 40 lbs, 10 x 50 lbs
dumbbell back hypers
10 x 15 lbs, 10 x 20 lbs, 10 x 25 lbs
dumbbell single leg calf raises
10 x 30 lbs, 10 x 40 lbs, 10 x 50 lbs
dumbbell crunches
10 x 15 lbs, 10 x 20 lbs, 10 x 25 lbs

elliptical 30 minutes

side planks with knee tuck
2 x 20
butt ups
2 x 20
lying side leg raises
2 x 20
lying side leg
2 x 20
push ups
1 set of 50 , 1 set of 45
lying straight leg lifts
2 x 20
bicycles
2 x 20

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