I don’t lift weights but focus on cardio. Mostly mountain hiking and in the winter, when it’s too cold, I use this elliptical inside my home.

Yes. I bicyce to the gym so the cardio exercise is done by the time I get there. However the trip duration make it tricky to go to the gym during lunch break.

your routine. Suffix 're = are.

Yes, but I’m really slacking at the moment. Don’t really have the motivation to go to the gym so it’s mainly body weight training (push-ups, rows, pull-ups, holds and core training). But I want to get back to training in the gym. I used to to powerlifting and strength is still the most motivating factor for me. I had awesome results in the past with GZCL, so I do his linear program for now to get back on track.

Regarding cardio and conditioning I don’t follow any program. I just use my bike as often as possible and thankfully distance to work is enough that I count it as cardio session. I also try to go for a run once a week. Sometimes I squeeze a tabata session into the lunch break or just go for a walk.

Once a week I’m going hiking with a ≥8kg backpack (at least 10% of my body weight) and hiking sticks which means you basically get a light full body workout+cardio. If you’re grinning and the technique is correct you’re exercising 97% of the muscles in your body this way.

In winter I’m going swimming once a week. In addition to that I’m doing static exercises like planking, some body weight, and play Ring Fit Adventure on the Nintendo Switch which is basically full body cardio when cranking the intensity setting to 30.

I bike to work with an ebike on full support level +5km/h (so ca. 75-100W of my own power) so I’m not sweaty, but I cycle back with level 1 to get a slight workout (ca. 300W). Just the bike weighs 27kg, bringing that to 30km/h helps with stamina.

Soon Ring Fit Adventure 2 and Fitness Circuit will be released for the Switch, which I hope are at least as good as Ring Fit Adventure. I simply can’t do workouts in gyms (I have tried and paid a lot) because people there are unfriendly and reckless (e.g. not wiping their machines, going when sick) and it’s simply boring me to death.

Yes, I lift all the things and do quite a bit of rowing.