dumbbell lunges

10 x  40 lbs  10 x 50 lbs, 10 x 60 lbs

goblet squats

10 x 50 lbs,  10 x 60 lbs,  10 x 70 lbs

single leg calf raises 

10 x 50 lbs,  10 x 60 lbs,  10 x 70 lbs

2 sets of 25  each below

bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups
lying straight leg lifts
bicycles

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