dumbbell lunges 40
sets of  10 x bw, 10 x 40lbs , 10 x 50 lbs, 10 x 60 lbs
single leg calf raises 40
10 x bw 10 x 70 lbs, 10 x 70 lbs, 10 x 70 lbs
squats 50
10 x bw, 10 x 40 lbs, 10 x 50 lbs, 10 x 60lbs, 10 x  80

elliptical 30 minutes

side planks 3 minutes each side
plank  3 minutes
lying side leg raises  1 set of 40 each side
lying side leg  tuck 1 set of 40 each side
push ups  1 set of 50
lying straight leg lifts 1 set of 50
bicycles 1 set of 45

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