Week workout schedule

Well I do apologize for not submitting another post before now, but I have been sort of busy.  I wanted to take a minute to express how important it is to mix running/cardio and weights.  Certain studies have proven that it is more effective to do you weight training first then follow that up with a nice cardio session, my preference is  running.  When you conduct your workouts, make sure you do a light stretch and warm up run to get the muscles and body nice and loose.

I wanted to post a complete week schedule for a basic workout that isn't geared toward a specific goal.  It is nearly impossible to provide a "one size fits all" workout.  So unless notified, I'll just keep these generic.

Monday - Full Body Boot camp session.
Tuesday - 1 hr Cardio Session (Spinning, eliptical, or Running)
Wednesday - Sprint Training
Thursday - 1 hr Cardio Session (Spinning, eliptical, or Running)  or Day off
Friday - Lower Body (squats and lunges)
Saturday - Medium Distance Run (depending on your level of endurance is how far medium is)
Sunday - Off

I do have body specific workouts that I can post, but you would have to let me know what kind you wanted to do.  I can pretty much lay out a plan or workout for any goal.