-5 days per week training with above three programs (circular) 
-3 days per week before breakfast: Cardio
CARDIO: 20 min treadmill + 20 min elliptical with heart rate over 120 
-3 days per week in morning , do Abs workout
-every session afternoon at the end do the bike for 20 min with hear rate
more than 110
-use the weights as much as you can do the exercises correctly, anytime you feel
it is heavy, use the lighter weight in next set