For all resistance-training workouts, perform 3 sets of 15 reps with heavy weight followed by 1 minutes of jumping rope as fast as you can sustain for the minute.
Moves 2, 4, 7, 9, 10 + treadmill jog for 10 minutes at incline 2, speed 7; stair-climber or step mill for 10 minutes, speed 7 (no hands!); elliptical trainer for 10 minutes, incline 15, resistance 12.
rest or repeat Monday's cardio
rest or repeat Thursday's cardio