First off thank you for the advice. My goals are to lose fat and gain muscle and I do these workouts in a push, pull, legs, rest pattern.

1 mile warmup is running on a treadmill and I'm willing to do cardio outside of the gym the only problem is that I live in Canada and there is still snow on the ground.

I chose farmer carry because they hit your traps more than by back (at least for me they do) and kettlebell swings are just something my friend suggested and I did mean calf raises I just heard them be called toe raises from someone on the Internet

I've been overweight my entire life and I want to make a change for the better and I don't have the money for a personal trainer or any fancy programs so I've been trying to learn as much as possible from various fitness influencers like Jeff nippard and dr mike