I will be starting out slow since I have been lazy since Sept. Ok here it is:
Sun/Tues/Thurs
elliptical 2 min. warm up
10 rep/4 set
squats & lunges, Mountain climber
trx = core front & coe oblique
elliptical 2 min.
10 rep/4 set do this trx or weights.
row, chest press, bicep, tricep
shoulder shrug 20lbs
elliptical backwards for hams 2 min.
rotator cuff = bands front/ 45/side
wrist=8lbs weight=15rep/1set
calf raises=10lbs weights 20rep/1set
russian twist =20rep/1set= medicine ball 8lbs
hip = front/back/ side = bands
warrior/cat
stretch