Here's what I did for a workout last week:
Day 1 Shoulders/arms and Ab ripper.
Day 2 Power 90 Plyo/Legs
Day 3 Core Synergistics
Day 4 Cardio-X
Day 5 rest
Day 6 Leg/core workout
circuit of next 3, 30 seconds rest in between
a Bosu squats w dumbbells 25, 30x2
b Bosu single leg hops 15x2,20
c overhand wide grip pullups 15,12,10
circuits of next 3, 30 seconds rest in between
d squat toe raise 135x10,185x9x2
e Dumbell press overhead/lunge 30x5,35x8x2 each leg
f reverse grip chinup 13, 13, 10
Break - 1 min
3 sets of next two
g leg press/toe raise 10Px9, 8P+50x10x2
h close grip pullups 14, 10, 10
i speed squats (15) left, then right, 10 more jumping
j alternating pullups 8 + 8 with chair - left shoulder sore!
k - Cooldown and stretch!
Day 7 Yoga X