Workouts...

Leg/Core Workout: Monday/Thursday
3 sets of each super set
Lunges
Squats
Spin bike(45 sec keeping HR up)


Weighted Bridge
Seated Hamstring Curls
Elliptical(45 sec keeping HR up) 


Lying Abduction(resistance band)
Weighted Abduction
Row Machine(45 secs moderate HR)


Quad Extensions
Weighted Adduction
Incline treadmill(45 secs moderate HR) 


Lower Rectus Ab Curls
Side oblique curls
Opp. Arm/Leg Raises - Super Set


Cardio - 25-45min 
LSD 
(steady pace at 70-75% max HR) 


Upper Body/Core Workout: Tuesday/Friday
3 sets of each super set
Barbell Pullovers
One Arm Pullovers
Spin Bike(45 sec keeping HR up)


Barbell Bench Press
Incline Flys
Elliptical(45 sec keeping HR up)


Close Cable Row
Pull Ups (assisted)
Row Machine(45 secs moderate HR)

Rear Delt Flys

Lateral Delt Raises
Incline treadmill(45 secs moderate HR)

Lower Rectus Ab curl

Oblique curl

Upper Rectus Ab curl

Cardio - 25-45mins

HIIT 1

(moderation of LIIT1, increase HR to 85% Max HR)

OR

HIIT2

(warm up at 65% for 5 min then slowly increase resistance and HR over a 3 min span to 80% Max HR keep it there for a min, drop my HR back down to 65% in 30 sec then immediately raise it again to 85% in 30 sec...keep it there for a min..drop it again to 65% for 5 min then start the cycle all over again)

Fridays - TEMPO

(work at a steady HR, up to 80% Max HR)

Activation Day Workout: Wednesday/Saturday
Activation - 60 mins


Cardio - 25-45mins 
LIIT1
(5mins @ 65% of Max HR, then raise HR to 80%Max for 1 min, lower back down to 65% HR and repeat for 20min then 5 min cool down @ 65% Max HR)
OR 
LIIT2
(5 min @ 65%, increase resistance one level every minute until fail or 80% Max HR is reached, drop down to 65% Max HR for 5min and repeat for 20 mins then 5 min cool down @ 65% Max HR)

Active Rest Day: Sundays

Anything I want...