October 12 Workout routine, lower body

Friday after work gym workout
Squats with 25 lbs kettlebell
Walking lunges with 15lbs each hand
One legged squats with 15lbs
Calf raises with 15lbs
Standing arms out, toe to hand lifts
Standing leg raises and circles
Hip raises with 5lbs ball in between knees
25lbs kettle bell swings squats
Plank jacks
Abs:
Reverse crunches with 5lbs
Leg raises with 5lbs ball
Straight up crunches with 5lbs ball on feet, table top lift
Russian twist with 15lbs

And finish with stretch

Sept 22, Self Workout Routine, upper body

Run on/off, 4miles

Biceps curls, 20lbs
Triceps w weight, 15lbs, and dips
Pullups under threadmill machine
Shoulder press 20lbs
Front and side arm lifts, 20 lbs
Pushups
Shoulder pushups

Abs:
Weighted leg lifts
Reverse crunches
Plank hold
100 scissors

Intense awesoe Ab workout

Watch "Intense Ab Workout" on YouTube