Weights: Perform 3 sets of 15 reps per exercise, heavy weight. Follow each set with 1 minute of jumping rope as fast as you can sustain for the minute.
Resistance training moves 2, 3, 7, 9, 10 + Treadmill jogging for 10 minutes at incline 2, speed 6.5MPH; Stairclimber or Step Mill for 10 minutes, speed 5 (no holding on!); Elliptical trainer for 10 minutes, incline 15, resistance 10
rest or repeat Monday's cardio
rest or repeat Thursday's cardio