Lower-body workout

[avram]

Upped weights in this routine too. It wasn’t as much of a strain as it was with the upper-body workout. One day I’ll need to find a way to add weights to my ab crunches; this will almost certainly involve using a bench. (I think my bed’s too soft.)

• Weight: 269
• Dumbbell squats:
  • 15 reps with pair of 21-lb weights.
  • 15 reps with pair of 21-lb weights.
  • 15 reps with pair of 21-lb weights.
  • Standing quad stretch after each set.
• Dumbbell straight-back straight-leg deadlift:
  • 15 reps with pair of 21-lb weights.
  • 15 reps with pair of 21-lb weights.
  • 15 reps with pair of 21-lb weights.
  • Hamstring stretch after each set.
• Single-legged calf raise:
  • 20 reps with 12-lb weight.
  • 20 reps with 12-lb weight.
  • Step straight-leg calf stretch after each set.
• Ab crunches:
  • 20 reps of Hot Point crunches.
  • 20 reps of Hot Point crunches.
  • 20 reps of Hot Point crunches.
  • 20 reps of penguin crunches.
  • 20 reps of penguin crunches.