Tuesday-assuning that you have joined a gym or are already a member of one do a
strength workout (on machines for now). Do
exercises for chest, biceps, triceps, and core. Keep the workout between 30-45 minutes to start. Rest 30 seconds to 1 minute between sets. Do 2 sets of 15 repetitions for each exercise then go home! No cardio on this day
Wednesday-do some kind of cardiovascular exercise for 20-30 minutes. If you walked on Monday swim, cycle, elliptical, stepper this day.