Structure
- 2 strength days: compound lifts or advanced bodyweight (pistol-squat progressions, decline push-ups, inverted rows), 4 × 6–10.
- 2 interval days: 30 s hard / 60 s easy × 8–10 on a bike, rower or burpees where space allows.
Use the heart-rate zone calculator to pace intervals.
Do not train in heavy weather or where a fall could cause injury. Stop and seek help if you have chest pain, dizziness or unusual breathlessness.
Fitness resources are general educational information and are not individualized medical advice.
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