Friday: Full Body Dumbell Workout.— https://www.freeworkoutsguide.com/fullbodydumbbellworkout.html
This “Belly blaster” exercise !?!? :-/
Derricks right about keeping the same intensity grouped training methods on the same day. The day 1: high, and day 2: low template he stated is a good way to go. If you can, try and train 5-6 days a week, with your 3 track/plyo days and the other 2-3 days as maybe extensive tempo and circuit training. You should focus on core a lot since you can’t follow a full weight training protocol, and just look for high density dumbbell circuit training sessions so you can gain some basic strength and it’ll help with keeping your bodyweight in a good range. If you have the time you should do lots of core everyday.