Here is a quick example of a full body split routine workout that you can do on a Tuesday & Thursday:

Full Body Workout
Warm Up on Treadmill – 5 Minutes at a 3.5 speed
Standing Reverse Lunges w/Body weight (alternating legs)
a. Sets – 4
b. Repetitions – 15/reps per leg
c. Intensity – Enough to get the allotted amount of repetitions.
d. Rest period between sets – 30 seconds

Bosu Balancer Squats with a 20lb holding a 20lb medicine ball
a. Sets – 4 sets
b. Repetitions – 15-20 repetitions
c. Intensity – 20lb medicine ball & body weight
d. Rest Periods between sets – 30 seconds

Lat Pull Down & Chest Pushups (back to back w/no rest)
a. Sets – Total of 4 of each
b. Repetitions – 15 repetitions
c. Intensity – Enough to get the allotted amount of repetitions. If too light or too heavy, it will be adjusted.
d. Rest period between sets – 40 seconds

Stability Ball Crunches & Opposite Arm & Leg on Stability Ball (Quadriplex)
a. Do these back to back and then will rest after doing each one.
b. Stability Ball Crunches
c. Sets – 4 total
d. Repetitions – 30 reps
e. Intensity – Enough to get the allotted amount of repetitions.
f. Rest period between sets – no rest, he will opposite arm/leg next

Opposite Arm & Leg (Do right after Stability Ball Crunches)
i. Sets – 4 total
ii. Repetitions – 20 Reps/Side
iii. Intensity – Body weight only.
iv. Rest between each set – 30 seconds

Shoulder Press Machine
a. Sets – 4
b. Repetitions – 15
c. Intensity – Enough to get the allotted amount of repetitions.
d. Rest period between sets – 40 seconds

Cool Down – Treadmill for 5 minutes followed by stretching.

Enjoy,

Oregon Personal Trainer