I'll post a workout in here cause Im old
today I hit the bag for 20 minutes--abs for 15 minutes--attempted to jump rope off and on for 5 mins lol---then I ran on the treadmill for 50 minutes (30 run, 20 super fast walk)
yesterday I did spiderman pushups, mountain climbers, and manmakers with no rest between/1 minute after all 3 for 5 sets
also did giant set of laterals, front raises, rear laterals, shrugs for 4 sets very little rest
then did 10 uphill sprints on treadmill followed by 10 as hard as i could on stair stepper--very little rest between