A Promise of Strong Legs

I do the following exercises:-

Day 1 Morning
Free Body Squats. 10 reps.
Free Body Heel Raises. 25 reps.
Free Body Alternate Lunges. 10 reps.
3 sets of above.
Walking for 15 minutes.
Day 1 Evening
Biceps curls with 10 kg pair dumbbells.. 45 seconds.
Rest for 15 seconds.
Military Press with 10 kg pair dumbbells. 45 seconds.
Rest for 15 seconds.
Chest Press with 10 kg pair of dumbbells. 45 seconds.
Rest for 15 seconds.
Abs Swings with 10 kg pair of dumbbells. 45 seconds.
Rest for 15 seconds.
Both Arm Back Rows with 10 kg pair of dumbbells. 45 seconds.
Day 2 Morning
Biceps curls with 10 kg pair dumbbells.. 45 seconds.
Rest for 15 seconds.
Military Press with 10 kg pair dumbbells. 45 seconds.
Rest for 15 seconds.
Chest Press with 10 kg pair of dumbbells. 45 seconds.
Rest for 15 seconds.
Abs Swings with 10 kg pair of dumbbells. 45 seconds.
Rest for 15 seconds.
Both Arm Back Rows with 10 kg pair of dumbbells. 45 seconds.

Day 2 Evening
Free Body Squats. 10 reps.
Free Body Heel Raises. 25 reps.
Free Body Alternate Lunges. 10 reps.
3 sets of above.
Walking for 15 minutes.

Oats/ Wheat/ Rice for carbs.
Milk/ Pulses for protein.