dumbbell lunges
10 x  50 lbs, 10 x 60 lbs. 10 x 70 lbs
weighted incline sit ups
10 x 30 lbs, 10 x 40 lbs, 10 x 50 lbs
dumbbell goblet squats
10 x 50 lbs, 10 x 60 lbs, 10 x 70 lbs
side hyper extension
10 x 30 lbs, 10 x 40 lbs, 10 x 50 lbs
single leg calf raises
10 x 50 lbs, 10 x 60 lbs, 10 x 70 lbs
back hyper extensions
10 x 30 lbs, 10 x 40 lbs, 10 x 50 lbs

elliptical 45 minutes

side planks 3 sets one minute each
plank 2 sets of 2 minutes each
lying side leg raises  2 x 20
lying side leg  tuck 2 x 20
push ups  1 set of 50 , 1 set of 45
lying straight leg lifts 2 x 20
bicycles 2 x 20

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