Weight train, intensely, for no more than 60-90 minutes, (this is due to the change/setup in weights) three times per week: Monday Wednesday Friday Perform 20 minutes of cardio exercise, first thing in the morning on an empty stomach, three times per week: Tuesday Thursday Saturday Take Sunday off - Rest day ****Alternate days training the major muscles of the upper and lower body**** For example: the first week, train upper body on Monday, lower body Wednesday and upper body on Friday. The second week, train lower body on Monday, upper body on Wednesday, and lower body on Friday. Perform two exercises for each major muscle group. ***Upper body: Chest Shoulders Back Triceps Biceps ***Lower body: Quadriceps Hamstrings Calves Train the abdominal muscles after each lower body workout. Select one exercise for each muscle group and conduct five sets, starting with a set of 12 reps; then increase the weight and decrease the amount of reps - continue this by adding more weight and decreasing the amount of reps by 2, until you reach 6 reps. Reduce the weight, do 12 more reps, and immediately go to another set of 12 reps of another exercise for that muscle group. For each muscle group, rest for one minute between the first four sets, then complete the final two sets with NO REST in between. Wait two minutes before moving on to your next muscle group. Complete this pattern five times for the upper body training and four times for the lower body training. Follow this pattern and push yourself to reach higher every week. Always plan your training beforehand. Plan what time you're going to exercise, which particular exercise you'll be doing, how much weight you'll be lifting, and how much time it will take you to complete the session. Also, keep accurate records. Cardio: Drink two cups of water before each Cardio session (eat after your session). Stretch then start with a two-minute set-up phase where you'll perform the activity at your max level intensity, for example ( level 5 intensity). Now, after two minutes at level 5, increase the intensity by one notch each minute until you reach up to level 10 intensity or more, then back to level 5 ( your max level intensity ); repeat this pattern 2-3 times ( based on your choice of cardio & personal goal ) for 12-17 or 20 minutes then cool down then you're done. Now remember, you must try to achieve a higher and higher level of performance. The same steps can be done with walking, Jogging and running. All workouts can be altered to your liking. After 12 weeks, change it up! Good luck.