Below is a plan to go about for your 1 day weekly routine.
Day 1: Full Body (HIIT, Tabata, Dumbbells, etc.)
Plan A involves taking a class that works the entire body. The reason a full body workout is recommended is because the individual is working out once per week. With less time to workout, it is more important to exercise all muscles to keep a well balanced body.
Choose any day and time to workout your full body by picking a class on the PRO WRLD fit App. To do so, open up the app > click, Train > click classes > click the filter icon at top right corner > click body target > click full body > click apply filter. From there, you will see all the full body workout classes displayed for you to preferably choose from. There will be a variety of class ty