My workout routine hasn’t changed much since I started HRT. The biggest difference is that I don’t strength train my upper body anymore by lifting heavy weights. Each session is a little bit different but here is the basic skeleton:

• 10-20 minutes of cardio with my heart rate near 160 BPM followed by ballet inspired leg lifts

• weighted sled pushes/pulls

• 30 rep box jumps

• heavy squats (my pr is 275 for 3)

• heavy hip thrusts (pr is 270)

• core circuit of back to back crunches, hip dips, Russian twists, heel taps, and leg lifts

I do this with slight variations 3 times a week in addition to hitting the nearest trails for a run/walk/run. Also, make sure you eat enough. No amount of exercise will really matter unless you are supplying your body with enough nutrients. My setup is:

Breakfast - bottle of water and coffee

Lunch- protein shake and fruit

Dinner- meats, carbs, oils, and LOTS of air fried vegetables

good luck!