For week 2, we are going to add an extra day of cardio/bodyweight stuff. Keep the same weight/cardio workout as last week.
Take it easy,be smart, but it should go something like this: Get on a stationary bike and pedal for 1 minute at a decent pace(not crawling). Get off of the bike after a minute and perform 5 pushups. Get back on the bike for 2 minutes. After 2 minutes, get off and perform 10 bodyweight squats. Back on for 3 minutes, get off, 10 total lunges(5 each leg). Do your best to get low, to get the back knee down to the ground. But if you can't, just do the the best that you can do. Back on the bike for 4 minutes, then off and 5 pushups again. Then finally back on the bike for 5 minutes , get off and perform 10 bodyweight squats.
That's a good added day to the week. It will tax you, make you stronger and get you in and out of the gym quickly. And if you have an exercise bike at home, you don't even have to go to the gym. You can even do this workout with fast walking outside instead of a bike.