Ok guys I have begun my workouts again(is this a good workout?)

I did a new combo exercise yesterday in between jobs, I rode the bike for 10minutes, then did three sets pulldowns****il Failure), back on the bike for 5minutes and did three more sets****il Failure), Got back on the bike for 5minutes, then did 100 abdominal crunches. Afterwards ran two small laps around the gym and back to work.    I will be working on my abs again & then I will do legs, trying to work on my strengthening my core & legs.

Great job, Bro! The only thing I would suggest is to spin the bike for 30 minutes or more so you can get your heart rate up for a good cardio workout. Got to work the heart muscle and it takes 10 minutes or so to get into the aerobic zone (unless you start spinning like a bat out of hell).  Legs, cardio and core is exactly what I try to get out of my workouts. Keep up the great work!! Boner

Looks like he's shooting for more of an anaerobic workout, there Terry!

I always like to keep the two separate. I do 1-2 days of aerobic stuff, but it's mostly for a change of pace and for social activity (aerobic stuff is good for that). Basically, for me it's my Saturday morning run and my Sunday morning swim that fit into that category.

Rest of the time, it's interval type stuff like Bro is doing. Hitting it hard and resting or changing to a different high intensity exercise immediately.

Dave

Hey Dave, I was just thinking that since BroDiamond was just getting started with his exercise program, he wasn't up to interval training at the anaerobic level yet (>90 maximum heart rate). I figured he was pretty much just spinning the bike at a comfortable fat burning level.  You are absolutely correct that max anaerobic intervals are 4-5 minutes. Thanks for the clarification. Boner

Hey Terry,

No problem, Bro was one of the original HIIT men on the "HIIT head count", so I think he's been keeping up with it, although I wonder if he's working shift work?

That usually means lots of donuts and junk food, meals at bad times and broken sleep and exercise patterns. Like you say, maybe he needs to do a couple of weeks restoring his fitness base?

Dave