40 minutes of muscle/strength training (core, arms, legs) 6 days a week:

If I'm sore somewhere, I just skip the exercises for that region until it wears off 👀

Squats, 4 sets × 20 reps

Crunches, 4 sets × 20 reps

Bicycle crunches, 4 sets × 20 reps

Dumbbell curls, (20 total lbs) 4 sets × q0 reps

Dumbbell cheer press, (20 total lbs) 2 sets × 20 reps

Standing side bend (10 lbs resistance) 2 sets × 20 reps

Side leg lift, 2 sets × 20 reps

Reverse push-ups, 4 sets × 10 reps

Drop-down lunges, 2 sets × 20 reps

Take a break, eat some protein (usually some lunch meat slices or a protein bar), drink a full glass of water or two

20-30 minutes of easy HIIT on the treadmill every other day. Either I do

Program 3 on my treadmill: alternating speeds of 1.2 mph, 2.5, 3.7 (less intense)

Program 4: alternating speeds of 1.2, 2.5, 3.6, and 5 mph (more intense)