Workout 4

Calves
Standing Calf Raises:
Stand with feet together and weights in hands down at your sides (palms in). Raise up until you are standing on your toes and lower down (3 seconds).

Seated Calf Raises:
Sitting on the edge of a bench or chair, hold weights so that they are resting on your knees and lift and lower the lower legs up and down to the toes and back.

Glutes
Bench Step-ups:
Dumbbells may be held down at your sides or up on your shoulders, whichever is steadier and more comfortable for you. Stand facing the bench or tall aerobic step and place one foot squarely on the bench. Lift up so that both feet are on the bench and return to the start position. Do the reps for each leg. This is tough, but it will give you huge, solid glutes in a hurry!

Leg Lifts:
Get on your hands and knees on the floor. Keep your head facing forward, straighten your left leg and lift from the floor to just slightly above hip level. May be done with ankle weights. Repeat for both sides.

Abs
Crunches:
These are the regular garden variety crunches. Lay on your back with your knees bent, feet flat on the floor and hands behind your head (but not clasped). Lift your upper body towards the ceiling, feeling your abs contract and exhaling on the way up. Focusing on this move makes it far more effective. Be sure to pull the abs in as you lift up and relax on the way down.

Bent Knee Crunches:
In this version you will lift the knees over the hips and crunch forward reaching your elbows to the knees. Keep in mind the same breathing and contracting of the ab muscles as the garden variety.


Workout 4
Calves
Standing Calf Raises: (12 Reps, 60 weight % of 1RM),(8,80),(6,90),(10,60)
Seated Calf Raises: (12 Reps, 60 weight % of 1RM),(8,80),(6,90),(10,60)

Glutes
Bench Step-ups: (12 Reps, 60 weight % of 1RM),(8,80),(6,90),(10,60)
Leg Lifts: (12 Reps, 60 weight % of 1RM),(8,80),(6,90),(10,60)

Abs
Crunches: (12 Reps, -),(8,-),(6,-),(10,-)
Bent Knee Crunches: (12 Reps, -),(8,-),(6,-),(10,-)