Week 1

Before you start your workout, do at thorough warmup, mixing cardio (here are some bodyweight moves that will get your heart rate up) and dynamic stretches.

Monday

Glute bridges: two sets of 10
Reverse lunges: three sets of 10 reps, each leg
Dumbbell squats: three sets of 12 reps
Step ups: three sets of 10 reps, each leg

Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Wednesday
Today is your first rest day. Feel free to stretch or foam roll, and get ready for tomorrow.

Thursday

Three sets of biceps curls: 12-rep superset with a plank: 15 seconds
Bent-over row: three sets of 12 reps
Dumbbell bench press: three sets of 10 reps, each arm
Reverse fly: three sets of 12 reps

Friday

15-minute recovery run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Saturday and Sunday

Be sure to remain active even though these two days are primarily for rest. Go on a bike ride, take your dog for a walk — just be sure to move.

Image Source: Unsplash / Matthew LeJune