Mondays-Lower Body
Lunges, Barbell Squats, Plié Squats, and Romanian Deadlifts all done using the Tabata principle. So that's 8 sets each, each set is 20 seconds with a 10 second rest period and a rest of 1 minute after each exercise. All in all it takes about 15 minutes to complete that section. Then a 3 minute rest and I work bridges and calf raises to fine tune those parts. Both exercises are done for one century set, in other words 100 reps. Rest periods during the set are based on how many reps I have left, ie I do 25 calf raises I have 75 left so I take a 75 second break.

Tuesdays-Upper Body
Same deal except the Tabata moves are: Reverse Grip Bent Rows, Wide Lat Pulldowns, Close Grip Benches, Upright Rows. Then doing century sets of Hammer Curls, Shrugs, Lat Raises, and Overhead Tricep Pulls.

Wednesday-HIIT

Thursday-Abs
Russian Twist, Cross Body Crunch, Oblique Crunch (8 sets per side) with Tabata. The one century set of Double Crunches.

Friday-Hojo Undo
This is hard to describe, go to youtube and look it up though. Its old school conditioning from Goju Ryu Karate. Almost all of the stuff they use can be replaced with modern stuff. There was one piece of equipment I had to make (no big deal you can do it in your living room.)

Saturday-Marathon Training
This consists of whatever my coach tells me it does. Getting ready my first marathon. 26.2 miles, this should be interesting.

Sunday-Yoga/Pilates
Depends on my mood. Both are great for boosting functional strength, helping with breathing control, and correcting posture. Pilates was first used with WWI combat veterans, so save any "soccer mom" crap.