dumbbell lunges 15x25 lbs 12x35 lbs 10x50 lbs

dumbbell squats 15x25 lbs 12x35 lbs 10x50 lbs

dumbbell standing calf raises 15x25lbs 12x35 lbs 10x50 lbs

seated dumbbell calf raises 15x25 lbs 12x35 lbs 10x50 lbs

The above movements are done with 2 dumbbells so the weight is actually doubled. That applies to all DB exercises except abs workouts. So a 35 lb DB curl would actually be a 70 lb BB curl.

crunches 3 sets of 20

twisted crunches 3 sets of 20 each side

lying side leg raises 4 sets of 20 each side

half superman 3 sets of 2 minutes each side

back hypers 3 sets of 15

twisted back hypers 3 sets of 15 each side

lying side leg raises 3 sets of 20

side planks 3 minutes each side

elbow to toe crunches 3 minutes with one minute on single toe each foot 3 sets

lying leg tucks 3 sets of 20

walked for 45 minutes barefoot on treadmill, no incline...jury's out

stretch 20 minutes

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