Weeks 1 and 2: Monday
Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.
Workout: Full Body
Start the week strong with this mix of exercises that targets every major muscle group. The workout alternates between exercises that work the upper body and lower body, which is a greater cardiovascular challenge than doing one and then the other. Do three sets of 12 reps of each exercise. (In the case of the forward lunge, that means three sets on each leg.)
Three to five minutes of static stretching and breathing exercises.