Revised my workout routine again, thought I'd share it.
Day 1 - Arm/core - 3x
Incline Crunch 13x, 1st oblique, 2nd double tap, 3rd asap
Triceps dip w/ hip extension 10x
Cable machine 10x l/r, 1st oblique @50, 2nd pulldown @50, 3rd one arm row @100
Advanced Bird dog 15x l/r
Lat pull down to fail @11
Pec machine to fail @47
Day 2 - elliptical 30min @ 12
Day 3 - Leg/core - 3x
Box jumps x15
Alternate Leg press 10x l/r @ 100 (90 degrees only)
One leg deadlifts 10x l/r @40
Farmer lift box step up 10x @ 50x2
Leg curl machine to fail 9
Dumbbell swing 10x @50 (we don't have kettlebells)
Day 4 - Treadmill walk/jog 30min @ lv 12/4.3mph+
Day 5 - Arm/leg - 3x
Leg extension machine 10x @10
Bent over row w/ dumbbell 10x l/r @60
Side plank leg lift 20x l/r
500m row max effort
Three point reverse fly 10x l/r @30
Push press dumbbell 10x @ 30x2
Day 6 - elliptical again
Then it repeats, alternating strength w elliptical/treadmill days. If you google any of the exercise names, you'll probably see how the're done, though some results are different because no one agrees on names apparently?
These are designed to take about 30 minutes. I revise this every couple weeks as exercises become passe or weights need to be bumped up, but I've been pretty careful to keep each day's exercises fairly focused and not overlapping with other exercises on that day, and to allow aerobic and lactic acid recovery as needed, and to give respite for healing from session to session.
Oh I should also count the walking down 9 flight of stairs and back up again to our flat as part of the workout, my watch certainly does.