When it comes to your workouts, you should keep it constantly varied. There are 5 key components to every workout program:
The Big 4: The Back Squat (quads, hamstrings, gluten and hips), Bench Press (Chest, triceps and shoulders), Deadlifts (Glutes, hips, hamstrings and lower back), Overhead press (Back, shoulders, triceps) ALSO, a great perk of these is that they all work core.
Cardio: If you don't have a ton of time to do long, steady pace cardio on your own, training HIIT style is a great way to still operate at a threshold pace and still receive the metabolic elements of cardio. Also, HIIT style workouts have a greater post-calorie burn.
Flexibility and Range of Motion: This is CRITICAL! Just as important as working out. Improving your flexibility. Our friends at Hyperice offer a variety of recovery tools that use pressure and vibration to improve the body's overall performance.
Body Weight Work: Calisthenics! While it's important to strength train with weights, its also important to do body weight training to help build lean muscle and to help maintain cognitive function.
Muscle Activation Techniques: This total body process is designed to improve the communication between the nervous system and the muscular system. This sort of activation technique helps to identify muscle dysfunction that causes pain in body and finding the source of pain is always beneficial to overall body composition and overall health.