This is my schedule. I have worked up to it. Well, I've worked up to the sprinting. Sprinting takes a lot out of me.
Monday: Squat, Bench, go for a walk
Tuesday: Power cleans and pullups (so far I can't do any real pullups), go for a walk
Wednesday: Go for a walk
Thursday: Press, deadlift, go for a walk
Friday: Sprints, go for a walk right after
Saturday: Be lazy if I'm lucky
Sunday: Go for a hike
Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
I can squat 180lbs, press 72.5lbs and deadlift 185lbs