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,-)

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,-)