Dumbbell lunges
10 x 40 lbs 10 x 50 lbs, 10 x 60 lbs
incline sit ups...weighted
10 x 30  lbs, 10 x 40 lbs, 10 x 50 lbs
goblet squats weighted
10 x 40 lbs, 10 x 50 lbs, 10 x 60 lbs
side hyper extensions
10 x 30 lbs, 10 x 40 lbs, 10 x 50 lbs
single leg calf raises
10 x 40 lbs, 10 x 50 lbs, 10 x 60 lbs
back hyperextension
10 x 30 lbs, 10 x 40 lbs, 10 x 50 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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