What should all the types of exercise should you perform, Give me a 2 week cycle

Creating an effective two-week exercise cycle involves balancing different types of workouts. Here's a suggested plan based on insights from Andy Galpin and Andrew Huberman:

Week 1

Day 1: Strength Training

• Focus on whole-body, multi-joint exercises
• Aim for 5-10 repetitions per set
• Use barbells, free weights, or machines

Day 2: Long-Duration Cardio

• Perform a restorative activity like swimming, biking, or jogging
• Adjust intensity based on recovery needs

Day 3: Rest or Light Activity

• Engage in light walking or yoga

Day 4: Strength Training

• Use a higher repetition range (11-30 reps)
• Incorporate bodyweight exercises or light weights

Day 5: Long-Duration Cardio

• Similar to Day 2, vary intensity as needed

Day 6: Rest or Light Activity

• Focus on activities like Pilates or light stretching

Day 7: Active Rest

• Light recreational activities or a leisurely walk

Week 2

Day 1: Strength Training

• Similar to Day 4 of Week 1, switch up exercises

Day 2: Long-Duration Cardio

• Include a different form of cardio like brisk walking or cycling

Day 3: Flexibility and Mobility Work

• Emphasize stretching and mobility drills

Day 4: Strength Training

• Return to lower rep range (5-10 reps), focusing on compound movements

Day 5: Long-Duration Cardio

• Choose a consistent moderate pace for 30-60 minutes

Day 6: Rest or Light Activity

• Consider a gentle yoga session or another Pilates workout

Day 7: Active Rest

• Engage in a fun, low-intensity physical activity

Throughout both weeks, each strength training session should aim for about 15 working sets per muscle group weekly. Structuring your exercise like this can help balance strength, endurance, and recovery 1 2.