Use the chart below to help give you a sense of how to incorporate different types of workouts into your routine. For cardio, you can walk, bike, use the elliptical or perform any other exercise that elevates your heart rate. During cardio interval training, you’ll alternate between high and low intensity states, such as sprinting and jogging. For the low impact cardio day, choose a workout that’s easy on your joints such as swimming or elliptical. Day Workout Type Duration Monday Cardio Upper Body Training Stretch 30 minutes (see plan below) Tuesday Cardio Interval Training Core Training Stretch 45 minutes (see plan below) Wednesday Low Impact Cardio Lower Body Training Stretch 30 minutes (see plan below) Thursday Yoga 30 to 60 minutes Friday Total Body Strength (see plan below) Saturday Cardio 30 minutes Sunday Rest Upper Body Training Perform 1 to 3 sets of 8 to 16 reps of each of the following exercises. Chest Press Pushups One Arm Row Back Extensions on Exercise Ball Overhead Press Reverse Fly Concentration Curls Kickbacks Tricep Extensions Core Training Perform 1 to 3 sets of 12 to 16 reps of each of the following exercises. Exercise Ball Marches Butt Lifts Back Extensions Plank With Toe Taps Ab Rolls Medicine Ball Throws Medicine Ball Twists Lower Body Training Perform 1 set of these exercises in order, then repeat 2 to 3 times. Goblet Squat (12 reps) One Leg Squat (12 reps) Deadlifts (16 reps) Reverse Lunge (12 reps) Plie Squat (16 reps) Inner Thigh Leg Lift W/ Resistance Band (16 reps) Squat Steps With Resistance Bands (8 - 12 reps) Bent Over Leg Lifts (12 reps) Glute Lifts (16 reps) Total Body Strength Do 2 to 3 sets of 8 to 12 reps of each of the following exercises. Chest Press One Arm Row Overhead Press One-Leg Hammer Curls Kickbacks Deadlifts Squats Lunges Bicycle