Core

Weighted incline sit ups

15 x 15 lbs
12 x  20 lbs
10 x 25 lbs
10 x 30 lbs

Weighted back hyper extension

15 x 15 lbs
12 x  20 lbs
10 x 25 lbs
10 x 30 lbs

Weighted side hyper extension

15 x 15 lbs
12 x  20 lbs
10 x 25 lbs
10 x 30 lbs

hanging leg lifts

4 sets of 15

box squats,

3 sets of 20

lunges

3 sets of 20

single leg calf raises

3 sets of 20

treadmill max incline 45 minutes  745 calories

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