I am a 37 year old women. I have access to the gym and les mills classes. I also do Pilates 1-2x a week. Please recommend a tailored workout plan for me. I cannot exercise more than 4 times a week due to my job

I couldn't find a specific recommendation from the Huberman Lab that matches your exact situation. However, based on typical advice regarding fitness for women, it can be beneficial to:

1. Combine different types of workouts:

   • A mix of high-intensity cardio and strength training through Les Mills classes.
   • Pilates for core strength and flexibility.

2. Focus on recovery:

   • Give your muscles time to recover between intense workouts, especially if you're limited to four sessions a week.

3. Consider hormonal and nutritional factors:

   • Adjust your workouts according to your menstrual cycle for optimal performance and recovery, as discussed in various episodes.

4. Individualize your plan:

   • If possible, consult with a fitness professional who understands your personal fitness and health goals for a more tailored exercise routine.

These general guidelines can help structure a well-rounded workout plan within your constraints. For a personalized approach, collaborating with a coach or trainer who can observe and adapt your plan based on progress and feedback is recommended.