Check out these 3 weekly workouts.

#1/Strength!
Warm up 10 minutes on the stairs or slow jog.
Bodyweight squats: Stand with your feet hip-width distance apart. Squat until your knees are bent about 90 degrees, then stand up. Repeat for 20 seconds. Hold the last squat for an additional 10 seconds. Repeat 5 times.
20 star jumps
Pushups: Do pushups for 20 seconds. Hold the top of the last push up for an additional 20 seconds. Repeat 2x
20 squat jumps
Plank-Side-Plank: Get into regular plank on forearms. Hold for 20 seconds. Move immediately to right plank for 10 seconds. Back to standard plank for 20 seconds. Move to left side for 10 seconds. Repeat 2x w/o rest.
20 star jumps
Body weight Lunge/mountain climber: Stand with your feet hip-width apart. Step forward into a lunge with your right leg. Back to start, then left leg. Repeat for 20 seconds. Next get into pushup position and pull your right knee toward your right shoulder, slowly straighten your leg and return your foot to the floor. Continue for 10 seconds, alternating legs. Repeat the lunge/climber sequence 4 times w/o rest.
20 squat jumps.
REPEAT WHOLE THING! WoooHoooo!!

#2 Cardio Day!
Stair Workout
Warm up to the on the main stairs, starting on Vallejo, going to the top and back down.
Continue all the way down to Green (little stairs), then come up singles/ doubles.
Once on Vallejo, continue up the rest of the stairs alternating one set of singles and two sets of doubles. Come back down to Vallejo. Right back up, 1 single 2 doubles.
Down to the heart on the stairs. Back up to top ALL DOUBLES.
Down to the halfway platform. Right back to top ALL DOUBLES.
This is one ladder. Rest at top for 1 minute and then start in on second ladder.
Goal is 3 full ladders!!
After the 3rd ladder head back down to Vallejo. FROGS or Ballets up the two immediate flights, and back down to Vallejo. Run Down to corner and sprint back to starting point… DO this circuits 3x total!
Finish with a one minute plank and two 30 sec side planks.

#3 Strength!
Warm up: Squat press: stand with feet shoulder width apart, squat down(butt out!) and come up, all the way on your toes, reaching your arms over your head. 20x
Stepping Squats: feet shoulder width apart. Step your right leg out to your right and squat down. Back to center. Switch legs 30x(15 each leg)
Main Set: Clockwise lunges: Start with feet hip distance apart. with your right leg, lunge out to the front. Back to start. Out to side, then back to start. Lunge behind and back to start. Repeat 10x, then switch legs.
Jump rope: 10 mellow jumps, 20 faster, 30 top speed. Repeat 3x. If you can't jump rope, then simulate jumping..it's good too!
1 legged squats: stand with your body weight on right leg, take left leg off the floor. Balance, and then squat down using your core to stabilize you. 15x each leg.
Jumping jacks: 30
Dynamic lunges: start with feet hip distance apart. Hands on hips. jump up and land in a lunge, with your right foot in front jump up again and switch so left foot is in front. Once you have the rhythm then repeat until you've done 20 total.
Plank: 1 minute. Make sure your elbows are underneath your shoulders.
Star jumps: Start with feet hips distance apart. Squat and then jump up, bringing your feet off the ground and hands up over your head. come back down into a squat. repeat 20x.
Push ups: You can do the regular kind(20) or stack your feet, 10 stacking on left and 10 stacking on right. As an added challenge, you can do a push-up and then jump up and go right into a star jump.
Dips: Turn over and get into a walking crab position. Make sure your hands are facing forward and are under your shoulders. Bend your knees slightly(walk your legs out if your knees seem too bent) and bend your elbows to lower your body down. When your butt touches the ground, come right back up. It's a small motion, but we'll do a lot of reps, so you'll feel it. 30-40x.
Jump rope(or simulate jumping): 1 minute fast
Plank: 1 minute. After 1 minute, rest for 10 seconds, and then get into a plank where you're on your hands not forearms. Slowly lower yourself down to the ground for 10 counts. push back up to plank and lower down again. 10x
Side plank : 30 seconds for each side
DO THIS WHOLE THING 2-3 TIMES!!!