"I always recommend developing a “flow” of workouts throughout the week. Changing it up and adding variety will keep you from getting injured. The flow I use myself and offer to clients is a combo of high-intensity cardio, strength training
with barbells and dumbbells, and barre class for working muscles not captured in the other forms of exercise. I also recommend daily core conditioning and stretching via Pilates or yoga to reduce fatigue in the body and keep the back strong. Using different forms of exercise each week will result in higher strength gains overall."