I try to change up my workout every week. Lately I have been alternating between cardio day and weight day. Some weeks I like to separate my muscle groups by days but recently I have been working the full body on weight day. I try to go with what I am feeling that week and mix it up enough week to week so that I never get bored! I always start every workout with a 5 minute warm up on either the elliptical or the treadmill and I end my workout with a cool down on the treadmill. Here is my workout for this week:

Day 1

60 minutes Cardio
Elliptical or Treadmill

Day 2

Barbell Squats (Abs, Lower Back, Quads, Hamstrings, Glutes)
Push Ups (Chest, Shoulders, Triceps)
Single Arm Dumbbell Rows (Back)
Hammer Curls (Biceps)
Knee Raises (Abs)

Day 3

Cardio 45 minutes
HIIT 1.5 minutes 4.5 mph 1 minute 7mph

Day 4

Leg Press (Quads, Glutes, Hamstrings)
Heel Raises (Calves)
Barbell Upright Row (Back, Shoulders)
Incline Dumbbell Chest Press (Chest, Shoulders, Triceps)
Tricep Kickbacks (Triceps, Abs,)
Lat Pulldown (Back, Forearms, Biceps)
Standing Barbell Curl (Biceps)
Crunches (Abs)

Day 5

60 minutes of any cardio

Day 6

Alternating Lunges (Quads, Hamstrings, Calves)
Military Press (Shoulders, Triceps, Abs)
Dumbbell Flyes (Chest, Shoulders)
Cable Pushdown (Triceps)
Seated Cable Rows (Back, Biceps , Shoulders)
Concentration Curls (Biceps)
Flutter Kicks (Abs)

Day 7

Rest! Take a walk, hike, swim! Pick an outdoor activity and have FUN!