Bodybuilding Workout

There is a number of ways to train but most effective is a 3 Day Split  ( this is great for maximum gains and muscle fibres to grow  as your days off gives your body time to recover.) 

Never name your workout days on the days of the week. Always use numbers.

Day 1 - Push/ Pull ie. Chest arms

Day 2 - 

Day 3 - Push/ Pull back shoulders

Day 4 - 

Day 5 -  legs abs 

Day 6 - 

You can incorporate cardio around your training.

Hiit Workouts
Session will be timed with a short rest and then repeat.
In short, HIIT stands for high-intensity interval training, which involves a short workout and quick bursts of energy with quick resting periods. (Most HIIT workouts are not more than 30 minutes.)  I recommend these types of workouts because they burn serious energy, which helps you burn more fat and calories.

Workout Example.

High knee run. Running on the spot bringing your knees high waist height.
Burpees.
Push up and kettlebell or resistance band row.
Squat jump forward and spin.
Plank jumps.
Mountain climbers.
Medicine ball Russian twists.
Body weight lunges.  
Battle ropes.
Sled pushes.
Kettle Bell raises.

High intensity interval training with a mix of bodyweight and exercise equipment. Repeat over for 30 minutes. This is a great example. 

Good for lowering blood sugars for diabetes
 

3x 40 Knee Raises
3x 40 Jumping Jacks
3x 40 Half Jacks
2x 40 Body Weight Squats

I know some people think all they need is to exercise to lose weight or tone up, which is far from the truth, you may spend an hour at the gym or exercise at home, then it's down to your calorie intake (macros) to lose weight you will have eat vegetables, sweet potatoes, rice, Chicken, Lean steaks these are examples of healthy foods, I advise all my clients to eat correctly and they see results. There is no quick results in weight loss.

Here is a link below clients can input what they eat and it will tell you everything from proteins to fat intake and most importantly calorie intake. Best thing is you input what you eat before you eat it.  Fatsecret app is a great website and there is an app you can download.