The composition of a training week is as follows: Day 1: Full-body strength plus optional aerobic cardio Day 2: Aerobic cardio (sixty minutes) Day 3: Full-body strength plus optional aerobic cardio Day 4: Aerobic cardio (sixty minutes) Day 5: Full-body strength plus optional aerobic cardio Day 6: Anaerobic cardio (twenty minutes) Day 7: Light recovery and rest
