Monday and Thursday Cardio Interval running workout: 1. 1-mile walk/light jog 2. 3 minutes at 80% effort 3. 3 minutes at recovery pace 4. 2 minutes at 80% effort 5. 2 minutes at recovery pace 6. 3 minutes at 80% effort 7. 1-mile walk or light jog Tuesday and Friday Strength Training Dumbbell Bench Press Lie on a mat or bench with a dumbbell in each hand. Hold the dumbbells just above your chest so that the discs are touching. Push the weights upward by extending your arms fully. Slowly lower the weights back to starting position. Perform 2 sets of 10 reps, with 90 seconds of rest in between. Dumbbell Bent Over Row Hold a dumbbell in your left hand and let your arm hang straight at your side. Stand alongside a flat bench or coffee table and kneel on it with your right knee. Bend at the waist until your back is parallel to the floor and the dumbell is nearly touching it. To perform the exercise, bend your right elbow and pull the dumbell up to your ribs. Slowly lower the dumbbell back to the floor. Perform 2 sets of 10 reps on each side, with 90 seconds of rest in between. Split Squats Hold a dumbbell in each hand with your arms fully extended. Stand a few feet in front of a bench or sturdy box and press the top of your left foot into it so that your left calf is parallel to the floor. Keeping your torso upright, bend at the knees and lower your body until your left knee nearly touches the floor. Push into the heel of your right foot to raise yourself back to the starting position. Perform 2 sets of 10 reps on each side, with 90 seconds of rest in between. Tricep Extensions Grab a dumbbell in each hand and stand with your feet shoulder-width apart. Raise the dumbbells over your head until your arms are fully extended. Keeping your upper arms in place, bend your elbows and lower the dumbbells behind your head until the discs are between your shoulder blades. Slowly raise your forearms so that your arms are fully extended above your head again. Perform 2 sets of 10 reps with 90 seconds of rest in between. Farmer’s Walk Hold a pair of dumbbells at your sides with your arms fully extended. Standing straight, walk for 20 meters. Perform 2 sets, with 90 seconds of rest in between. Wednesday, Saturday and Sunday Active Recovery Do 30 minutes of yoga or light cardio such as walking or biking. If you’re feeling up to it you can do 30 minutes of moderately intense, steady-state cardio on Saturday, like jogging or using an elliptical machine.