1st Exercise: (Buttocks and Quads)
Squats with 25 pound Dumbbell held chest level
5 sets of 12 reps
2nd Exercise: (Calves)
Calve raises with 20 pound weight plate across lap
5 sets of 12 reps
3rd Exercise: (Abs)
6 inch leg lifts, flat on back
10 reps 30 seconds each
4th Exercise: (neck and back)
Shoulder shrugs with 25 pound straight bar
5 sets of 12 reps
5th Exercise: (Triceps)
Tricep extensions with 20 pound dumbbell
5 sets of 12 reps keep elbows close to head
6th Exercise: (Biceps)
25 pound curls
5 sets of 12 reps
7th Exercise: (Chest)
Incline bench press Medium weight dont max out
5 sets of 12 reps
8th Exercise: (Chest)
Decline bench press Medium weight dont max out
5 sets of 12 reps
Final Exercise: (Heart)
10 minute run, 2 minute walk
These exercise can quickly tone your body if done correctly and routinely. Make a weekly schedule, and give yourself at least one day off.
