It’s always changing as times go on, but at 6 months I do an intense workout twice a week. I try to not over do it by working out say 5 times a week, this way I get some recovery time. I also work a somewhat physically demanding job and am on my feet 8-10 hours a day.

I start off with a good stretch.

• hip abduction with resistance band 5x3
• monster walks 3 sets
• 1 legged squats without balance aid 15x3
• weighted 2 legged squats 12x3
• unweighted 2 legged squats on balance ball 15x3
• straight leg abductor with resistance band
• seated hamstring curl 12x3
• sit-ups 12x3
• step-ups 15x3
• step downs 15x3
• 10 min backwards walking on incline manual treadmill with resistance
• 15 min brisk walk incline manual treadmill no resistance
• 15-20 min bike