Day 1: Upper Lower Body Strength
10 minute warmup
15 Squats x3
10 Tricep Dips x3
20 Push-ups x3
20 Step-ups x3
15 Lunges (7 each leg) x3
10 Tricep Extensions x3
Day 2: Upper Lower Body Strength
10 minute warmup
10 Dumbbell hammer curls x3
15 Lunges (7 each leg) x3
15 - Depending on weight Glute Bridges (or 20 kickbacks) x3
10 Dumbbell rows x3
10 Bicep curls
10 Stiff Leg Deadlifts
Day 3: Core
10 Minut warmup
30 Oblique Twists x3
15 Leg Raises x3
20 Wood Chops (10 each side) x3 (cable machine if possible but can use other equipment if needed)
35 minutes cardio (your choice)
Day 4: Upper Lower Body Strength
10 minute warmup
15 Squats x3
10 Tricep Dips x3
20 Push-ups x3
20 Step-ups x3
15 Lunges (7 each leg) x3
10 Tricep Extensions x3
Day 5: Upper Lower Body Strength
10 minute warmup
10 Dumbbell hammer curls x3
15 Lunges (7 each leg) x3
15 - Depending on weight Glute Bridges (or 20 kickbacks) x3
10 Dumbbell rows x3
10 Bicep curls x3
10 Stiff Leg Deadlifts x3
Day 6: Cardio
30 Minutes higher intensity cardio or 60 Minutes of low intensity cardio. (Make it fun if you can, go biking, hiking, running, etc..)
Day 7: Rest Day