Workout 2

Quads
Dumbell Squats:
Start with dumbbells in each hand down at your sides with palms facing in and feet together. Lower your body down while pushing your bottom in the direction of the wall behind you, be sure not to let your knees extend over your toes. You want to think of trying to sit on the very edge of a chair (you can use a chair to practice if necessary.

Your second exercise will be done the same except that the feet will be slightly wider than hip’s distance apart. You can wait 2 minutes between these exercises or complete the second type of squats after working your hamstrings.

Hamstrings
Dumbbell Lunges:
Begin with your feet together, toes pointed forward and a dumbbell in each hand (palms facing inward). Be sure to watch your posture, keeping your shoulders back and your head facing forward. Step forward with your right foot, bending your knee and lowering your hips until your left knee is just a few inches above the floor. Be sure your right knee is not shooting out past the toe and be careful to maintain your balance. Step back into place to complete the rep.Be sure to do sets for each leg!

Dips:
These are similar to dumbbell lunges, except you will hold the lunge position and then raise and lower the body slowly while keeping your feet still. In this exercise, the rep is one dip down and raise up.

Abs
Reverse Crunches:
Lay on your back on the floor with your knees bent and feet on the floor, arms at your sides. Bend your knees and lift your feet off the floor and knee toward your chest lifting from the hip. You should focus on feeling the movement in the lower abdominals. Exhale as you lift the knees to your chest and inhale as you return your feet to the floor.

Twist Crunches:
Lie flat on the floor with your knees bent and your hands behind your head (but not clasped). Let your knees fall to the left so your upper body is flat and lower body on its side. Lift your upper body towards the ceiling while keeping your lower body pressed into the floor. Exhale on the upward motion and inhale on the downward motion. Repeat for the other side as well.


Workout 2
Quads
Dumbell Squats
(feet together): (12 Reps,60 Weight % of 1RM),(8,80),(6,90),(10,90)
Dumbell Squats
(feet apart): (12 Reps,60 Weight % of 1RM),(8,80),(6,90),(10,90)

Hamstrings
Dumbbell Lunges: (12 Reps,60 Weight % of 1RM),(8,80),(6,90),(10,90)
Dips: (12 Reps,60 Weight % of 1RM),(8,80),(6,90),(10,90)

Abs
Reverse Crunches: (12 Reps, -),(8,-),(6,-),(10,-)
Twist Crunches: (12 Reps,-),(8,-),(6,-),(10,-)