A typical day for me is I get up and do 20 minutes of high intensity cardio prior to eating. I usually do the elliptical at a quick pace or jump rope. I do this 5 days a week.

I also lift five times weekly and my Workout schedule is as follows:

Mondays are chest, triceps and abs.

Tuesdays are back biceps and shoulders along with the cardio.

Wednesdays are legs and abs.

Thursdays I do chest and triceps again, but do bodyweight exercises only like push-ups and dips. Fridays I will do the same with back, shoulders, and biceps.

I will jump rope for 20 minutes on my free time during the day 5 days a week.

* After lifting I take 50 grams of whey protein with water.

So to maintain my current physique I am doing 2 sessions of cardio per day. I do hanging leg raises, decline crunches, reverse crunches, roll-outs with a barbell and cable crunches for abs. I do 2 exercises per session for abs. The key for abs is to focus on the feel and hold it. I will also do planks for 2-3 minutes after cardio. A plank is getting in a push-up type position but on your forearms and holding it for a period of time. Try to start with a minute and working up to 3 minutes. Great for the core! I do abs Mondays, Wednesdays and Fridays. After the workout I have a protein shake with whey protein or a low sugar protein bar.