Three simple options- Upper Body, Total Core, and Legs & Glutes. This program uses functional movements to develop the strength and endurance.
Total Core: midsection- abdominals, obliques, hip flexors, and lower back.
Upper Body: chest, shoulders, back, and arms.
Legs & Glutes: lower body- quadriceps, hamstrings, butt, and calves.
Use the Focus 15 workouts as a stand alone program or to supplement another program. As a stand alone program, do Legs and Glutes on Monday, Total Core on Wednesday, and Upper Body on Friday.
To really kick it up a notch, use the Bodyweight Training 2.0 workouts in the mornings. Hooya!