Dumbbell Squats  10x 40 lbs   10x45 lbs  10x50 lbs

Dumbbell  Lunges  10x 40 lbs   10x45 lbs  10x50 lbs

Standing Calf Raise  10x 40 lbs   10x45 lbs  10x50 lbs

dumbbell straight leg dead lift   10x 40 lbs   10x45 lbs  10x50 lbs

Straight leg Dead Lift   10x 40 lbs   10x45 lbs  10x50 lbs

ball squat single leg  10x 40 lbs   10x45 lbs  10x50 lbs

single leg ball calf raise  10x 40 lbs   10x45 lbs  10x50 lbs 

Crunches   no weight 3 sets of 20
 
Hypers  no weight 3 sets of 20
 
Lying Leg Raise 3 sets of 20

Bent Knee Lying Side Leg Raises 3 sets of 20

lying leg tucks 3 sets of 200

Superman Extensions 3 sets  1 minute

treadmill walk 15 degree incline 650 calories

Double all weight on these dumbbell routines because you use one in each hand

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