Quick background: I am 23, 5'7 and 179 pounds.
My gym visits look like this and last 45 minutes to an hour. Rest days Saturday and Sunday but now that it is summer I am going to get some power walking in. Looking for some good input on how to improve so don't be afraid to bust out the red pen to make some corrections!
Monday: 5 minutes on the elliptical - Vigorous (can't talk, breaking a sweat)
20 Squats with 50 kgs
50 Calf raises with weights 40 - 50 kgs
15 Shoulder presses with 12 lb free weights
1 Minute of jump rope OR running up and down stairs (up two, down one, up two..)
Repeat above x2 minus elliptical
Tuesday: Same but I sub the Shoulder Presses with Lateral Press at 55 lbs
Wednesday: One hour class with weights
Thursday: One hour class doing yoga and Pilates
Friday: Same as Monday and Tuesday
Some days I sub the squats for dead lifts if I can get the form right.
I should mention that my workout is aimed towards torching as many calories and fat as possible. I am doing this workout along with the new Weight Watchers program so I am eating extra healthy and well.