Monday- Easy two-mile run

Tuesday- Full body workout 60-minute indoor spin

Wednesday- 60-minute indoor spin two-mile run

Thursday- Full body workout 60-minute indoor spin

Friday- 60-minute indoor spin two-mile run

Saturday- 30-60-minute run full body workout double sets

Sunday- 60- minute indoor spin

My full body workouts are pretty intense and heavy.  I use a lot of compound movements with free weights and I use a lot of resistance band exercises.   I also do quite a few sets for quite a bit of volume.  My goal is to add muscle and lower my body weight while keeping my cardio in check.  This workout routine will be my routine probably up until the new year.