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make a plan for a complete workout routine.
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workout routine plan:

monday:  strength training - chest and back 

-warm-up - 10 minutes of light cardio 
-bench press - 3 sets of 8-10 reps
-pull ups - 3 sets of 8-10 reps
-push ups - 3 sets of 8-10 reps
-superman - 3 sets of 8-10 reps

tuesday: endurance training - cardio 

-warm-up - 10 minutes of light stretching 
-running - 30 minutes 
-stair climbing - 15 minutes 
-cycling - 15 minutes 
-jump roping - 10 minutes

wednesday:  strength training - legs

-warm-up - 10 minutes of light cardio
-squats - 3 sets of 10-12 reps
-lunges - 3 sets of 10-12 reps
-calf raises - 3 sets of 10-12 reps
-leg press - 3 sets of 10-12 reps

thursday:  core training 

-warm-up - 10 minutes of light stretching 
-crunches - 3 sets of 10-12 reps
-plank - 3 sets of 1 min.
-russian twists - 3 sets of 10-12 reps
-side plank - 3 sets of 1 min

friday:  high intensity interval training (hiit) 

-warm-up - 10 minutes of light cardio 
-sprints - 30 seconds on / 30 seconds off for 15 minutes 
-mountain climbers - 30 seconds on / 30 seconds off for 15 minutes 
-burpees - 30 seconds on / 30 seconds off for 15 minutes 
-jumping jacks - 30 seconds on / 30 seconds off for 15 minutes 

saturday: rest and recovery 

-yoga or pilates - 30 minutes 
-stretch - 10 minutes 
-light walk - 20 minutes

sunday: rest and recovery 

-yoga or pilates - 30 minutes 
-stretch - 10 minutes 
-swimming - 20 minutes
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