Three weekend workouts for 60-90 minutes.

A: Long strength day

Warm-up, then: squats 4x5, deadlifts 3x5, bench 4x5, rows 4x5, overhead press 3x5, 10 min conditioning. 60-75 min.

B: Long run / cardio

45-60 min running (easy pace) or 90 min biking + 15 min core work.

C: Hybrid

25 min run, then 30 min strength circuit (squats, pull-ups, push-ups, lunges — 3 rounds), then 10 min stretching.