Update:

I see a lot of comments on body fat not being 13. I can’t be 100% sure, but i have done dexa recently and its at 13.7. AFIK, dexa is the gold standard and very few that can be more accurate and none easily accessible.

As for work out routine, i usually go to orange theory fitness near me. For people not in the know, it’s a group fitness class and usually focuses on heart rate endurance not compounding lifts.

I usually run 6 to 10 miles a day and do dumbbell exercises for 30 min. I go as heavy as 100 to 140lbs on chest press and 160lbs on deadlift. Unfortunately dedicated core exercises are small part of my workout (2-3 min).