For this goal, I will be starting out with a plan that a friend, Matt, typed up for me awhile ago. What he came up with was an everyday plan that incorporated one thing that really helps me, and that's compound exercises (pushups, pullups, dips, bench press, squats, etc). The following is what I will be starting out with.
For weight sessions, you'll be doing 4 compound exercises and 2 isos. Compound exercises require a lot of different muscle groups, whereas isos are more focused, thus isolation = isos. And always end each workout session with a cool-down light jog and a long stretch session.
Monday
Jog a 1/2 mile, warm-up, stretch
Bench-press variation
Squat variation
Deadlift variation
Pull-up variation
Isos (arms = bicep/tricep, shoulders = deltoids/lats/traps, legs = ham/glute/quad)
Abs
Tuesday
Nice easy run, shoot for 3 miles or 30 minutes whichever comes first, or go swim for 30 minutes or bike for 30 minutes.
Wednesday
Jog a 1/2 mile, warm-up, stretch
100 burpees (kind of like a squat thrust with a push-up and jump)
100 jump ropes
Thursday
Repeat Tuesday
Friday
Repeat Monday
Saturday
Drink beer, play Halo
Sunday
Repeat Tuesday
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