Consider me average, not to fast, not to strong. I want to be better at both and I have 4 weeks to do it. Any good routines out there? To make it easy, I don't care if I go to the gym 7 days a week or go outside. I am out of ideas on what to do so I would like your input. I love dynamic, body weight / dumb bell, fast paced exercises that keep you working functional movements, whole body workout and cardio all at the same time, but I am open to anything.
I workout now, not a beginner, but I want to switch it up so that I can be more robust on the job and have a better "law enforcement" workout. Meaning perhaps some of you have better workouts that support the job then I can think of.