Monday AM: Do 30 minutes of HIIT (high intensity interval training). While jogging, cycling, or using an elliptical machine, rowing machine, or exercise bike, alternate between an intense speed for 1 minute and a slower pace for 2 minutes. PM: Do 20 minutes of core and back strength training exercises using your bodyweight. Include exercises such as side planks, inchworms, burpees, reverse crunches, and squats. Tuesday AM: Do a 30 minute session of circuit training: include cardio moves such as burpees, jumping jacks, high knees, and skater hops; go for 2 minutes, then rest for 1 in between each move. PM: Do 20 minutes of lower body strength training exercises, such as squats, lunges, leg presses, and deadlifts. Wednesday AM: Do 30 minutes of HIIT (high intensity interval training). While jogging, cycling, or using an elliptical machine, rowing machine, or exercise bike, alternate between an intense speed for 1 minute and a slower pace for 2 minutes. PM: Rest. Thursday AM: Do a 30 minute session of circuit training: include cardio moves such as burpees, jumping jacks, high knees, and skater hops; go for 2 minutes, then rest for 1 in between each move. PM: Do 20 minutes of upper body strength training exercises, such as bicep curls, dumbbell kickbacks, crunches, and planks. Friday AM: Do a 30 minute yoga session. PM: Do 20 minutes of core and back strength training exercises using your bodyweight. Include exercises such as side plank, inchworms, burpees, reverse crunches, and squats. Saturday AM: Do 30 minutes of HIIT (high intensity interval training). While jogging, cycling, or using an elliptical machine, rowing machine, or exercise bike, alternate between an intense speed for 1 minute and a slower pace for 2 minutes. PM: Do 20 minutes of lower body strength training exercises, such as squats, lunges, leg presses, and deadlifts. Sunday AM: Do 1 hour yoga for strength training. PM: Rest. Definitions: Side planks: Start by lying on your side with your weight on your elbow and forearm. Lift your body off the ground, using your core, and hold for as long as possible. Aim for 1 minute. Repeat 3 times. Inchworms: Start in a standing position. Leading from your hips, bend over and place your hands on the ground. Walk your hands slowly forward, inch by inch, until you are in a modified push-up position with arms farther out past your shoulders. Hold for a few seconds, then inch back up to standing. Repeat for 3 sets of 15 reps. Reverse crunches: Lying on the floor with your core supporting your lower back, lift your legs and bend at a 90° angle. Using your core, lift your butt off the floor, raising your knees as you lift, then slowly lower back down. Repeat for 3 sets of 15 reps. Bicep curls: Holding dumbbells in both hands with hands at your sides, raise dumbbells up (alternating or both at the same time) to shoulder height, then lower slowly back down. Repeat for 3 sets of 15 reps on each side. Dumbbell kickbacks: Stand with feet shoulder-width apart, arms at your sides and holding a set of dumbbells. Hinge forward at the hips, keeping back straight, until you are about halfway to 90°. Raise both arms as far back behind you as you can, keeping arms straight and elbows locked. Hold for one second, then slowly lower arms back down. Repeat for 3 sets of 15 reps. Crunches: Start by lying on your back, legs bent, feet resting on the floor, and arms behind your neck. Curl your shoulders and upper back off the floor, and hold this position for a second, then slowly lower your body back down. Repat for 3 sets of 15 reps. Planks: Start by getting in the plank or push-up position, with arms directly under shoulders and supporting your body weight. Hold this position for as long as possible. Try to aim for at least 1 minute. Repeat 3 times. Squats: Start by standing with a wide-leg stance. Slowly lower your body, as if you are sitting down in a chair, making sure your knees do not extend out past your ankles. Go as low as you can, then slowly raise yourself back up. Repeat for 3 sets of 15 reps. Lunges: From standing, step forward with one foot, then bend at the knee as you step down, lowering both legs at a 90° angle. Repeat on the other side, making forward progress across your space. Repeat for 2 minutes on each side. Leg presses: Using a leg-press machine with the appropriate amount of weight, sit on the bench with your feet against the platform. Keeping back straight, push out with your feet until your legs are fully extended, then slowly return to starting position. Repeat for 3 sets of 15 reps. Deadlifts: While standing with an empty barbell at your feet, bend down from the knees, grab the barbell, and lift it above your head, then place it back down. Repeat for 3 sets of 15 reps. Burpees: From a standing position, squat, place your hands on the floor, jump your feet out behind you landing in a plank position, return to squat position, then jump in the air with arms extended overhead. That’s one rep. Repeat for 2 minutes. Jumping jacks: Starting in standing position, jump your legs out to more than shoulder width apart. At the same time, bring your arms up overhead, making a large “X” shape with your body. Jump your feet back together and pull your arms back down to your sides. Repeat for 3 sets of 25 reps, or 2 minutes. High knees: Run in place, bringing your knees up as high as they can go in front of your body. Repeat for 2 minutes. Skater hops: Starting from a standing position with knees slightly bent, shift your weight to one side, then hop sideways with the leg on that side as far as you can, landing in a slight lunge. Swing the opposite arm across your body as you hop, and bring the opposite foot up behind your back in a small kick motion. Repeat on the other side. Repeat for 2 minutes.