You're going to need the excellent book "TrueToForm" to do this properly. You can get it in Kindle or Hard Copy off Amazon at http://amzn.to/2a0Y5rE. Read the whole book, and then do the M/W/F routine on MWF and the T/R/S routine on TRS EVERY week. This will take about 5-10 minutes per day.
Warm-up for 5-10 minutes, preferably with a gymnastics routine, Animal Flow (https://gmb.io/animal-flow/), your Core Foundation routine, or anything else that dynamically prepares the body for movement and elevates the heart rate.
Next, choose from the "Strength" list below one Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Full Body Move. Pair that exercise with one exercise from the "Core/Mobility" list.
Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (if do-able with good form), complete 3-8 repetitions of the first Strength exercise (e.g. Upper Body Push) in a slow, controlled fashion. Next, complete 10-20 repetitions of a Core/Mobility movement of your choice (for active recovery), preferably choosing one that does not exhaust or work the same muscles that you used during your strength set.
Then go straight back to the Strength set, do another set and follow it up with the same Core/Mobility exercise for active recovery. Continue this scenario until you have completed 3-5 sets for both the Strength move and the Core/Mobility move, and then move on to the next movement category (e.g. Upper Body Pull). Continue this pattern until you have finished all movement categories (Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Full Body Move).
Cool-down with deep breathing, box breathing, sauna, walking or any of the "easier" movements programmed for the day.
A) if you don't know how to do an exercise, then look it up at YouTube. Most of these exercises are quite common and can be found there.
B) you can substitute kegs, logs, rocks, kettlebells, sandbags, etc. for MOST of the moves below if you'd rather train outdoors or Strongman style
Upper Body Push:
-Barbell or Dumbbell Bench Press
-Incline Barbell or Dumbbell Bench Press
-Standing Overhead Press
-Standing Cable Press
-Loaded Pushup (with Weighted Vest, or Super Slow with body weight)
Upper Body Pull:
-Bent Barbell or Dumbbell Row
-Weighted Pull-up or Super Slow Pull-Up
-Weighted or Super Slow Horizontal Pull-Up
-Fast Single Arm Cable or Dumbbell Row
Lower Body Push:
-Single Leg Squat
-Barbell or Dumbbell Step-Ups
Lower Body Pull:
Full Body Move (this list is not exhaustive, and there may be others that you like:
-Bear Complex (power clean, front squat, push press, back squat, and second push press): https://www.youtube.com/watch?v=oOd_VaYDFSw
-Deadlift to Overhead Press
-Birddogs (opposite arm/leg extension)
-Yoga Sun Salutation Series
-Banded Side to Side Walks
-Banded Side Walks
-Lunging Mobility Exercises
-More ideas here: https://www.t-nation.com/training/fillers-strength-with-mobility
Do this exact routine. You can substitute dumbbells or kettlebells instead of a barbell for any of the exercises: https://www.youtube.com/watch?v=hEvW0j7v_yI
To learn the rationale behind this routine, check this out: http://www.bengreenfieldfitness.com/2012/07/does-weight-training-count-as-cardio/
Alternatively, if you are training for strength or size, you are an athlete, or you want something more difficult (warning: try the super slow routine first and move the weight slowly...you'll be surprised at the difficulty!) then do the Strength Sets instead of this workout.
On the flipside, if you are already training with the more advanced program but you're sore or need an easier day, do the Super Slow routine instead.
When you finish dinner tonight, remember that you must wait a minimum of 12 hours (and up to 16 hours) to eat your next meal. You will be doing a daily intermittent fast throughout the course of this program. You can also review this free, excellent intermittent fasting guide here: http://www.precisionnutrition.com/intermittent-fasting
Either in the sauna or after your shower, complete a full body dry skin brush (should take 2-5 minutes).
Any of these dry skin brushes will work: http://amzn.to/2ikOMUs
Full instructions at: http://www.mindbodygreen.com/0-12675/a-step-by-step-guide-to-dry-skin-brushing.html
At any point during the day, jump on a rebounding trampoline for 5-15 minutes. I recommend any of the "JumpSport" models here: http://amzn.to/2ikSX2i
It is OK to alternate single and double leg bouncing.
During the entire course of this program:
-Avoid frequent snacking/grazing and instead shoot for 2-3 meals per day with just 1-2 snacks maximum.
-Avoid any and all foods that have been heavily cooked or exposed to high heat.
-Avoid baked goods.
-Avoid soy, wheat, legumes and dairy unless fermented, soaked, sprouted, etc.
-Avoid high intake of very heavy foods such as large amounts of cheeses and nut butters.
-Avoid extremely spicy foods.
-Avoid white sugar, simple starches, high alcohol intake, high caffeine intake, and frequent recreational drug use.
-Include ferments such as KimChi, sauerkraut, natto, kefir, kombucha, etc. as long as they do not have *added sugars*.