15 min HIIT 4 times week.
Heavy lifting 4 times week (1 hr)

Lift regimen

2 push exercises 2 pull exercises
3-4 sets per exercise
6-8 reps per set using the 2 Reps In reserve philosophy Ie increase either reps up to 8 or weight, each set should be done leaving two reps ‘on the table’ so if the max reps you could do on a weight is 8 then you’d do 6 reps


Then I’d play hoops or hockey one day a week or some other game type cardio.

Go to the extreme focusing on monitoring caloric intake.