When I’m detrained I lift 3x/week with 2 exercises only in each workout. 8 reps. I ride the bike (no joint issues) for straight cardio for 25 min day 1, day 2 35 min, day 5 45min, day 6 1hour.
Next week I start 20min bike rides 2 min easy 2 hard and do that 4x/week. Week 3 I remove a bike ride and replace with a cirucit like chads. Week 4 I ride the bike 2x and do the circuit 2x. It’s a nice way to get into this style of work i think…
I had a surgery and was totally detrained and this helped me get back into it. When I tried to just start with something too hard I would go good for a little while then fail.
Have you done workouts/cirutits like this in the past or just ‘regular lifting’?
I’m a powerlifter wannabe of sorts, but I don’t use gear (have used it in the past, I just don’t understand why people would want to use it… wait a minute, I should stay on topic) and I squat ATG.
My conditioning is terrible. In fact, I don’t think I could last 3 minutes of non-stop rope skipping.
The reason I want to do this workout is I’m fairly strong (relatively speaking) but I’ve had my ass handed to me in a couple of street fights because I had no wind after the first 30 seconds, and the smaller, weaker guy outlasted me. [/quote]