Can you suggest a combined routine?

A combined routine that includes both cardio and strength training can be structured effectively with insights from Andrew Huberman and Jeff Cavaliere. Here's a balanced weekly schedule:

1. Strength Training:

   • Monday, Wednesday, Friday: Focus on strength training for about 45 to 75 minutes. Exercises can include bodyweight, free weights, or machines, depending on your preference and goals. Ensure to work on different muscle groups across sessions, such as legs, torso, and smaller body parts like biceps and triceps to maintain balance and avoid injury 1.

2. Cardiovascular Training:

   • Tuesday, Thursday, Saturday: Integrate cardio sessions. Aim for:
     • One long, slow distance (zone two) session: Around 60 minutes of moderate effort, such as jogging or cycling.
     • Shorter, high-intensity interval training (HIIT) session: About 25 to 30 minutes. Activities can include sprints, rowing, or cycling for intense heart rate elevation.
     • A final varied session that balances endurance and speed work, perhaps using footwork drills or a mix of activities like burpees or dance for cardiovascular improvement 2.

3. Flexibility and Variation:

   • Incorporate activities that blend both strength and conditioning, such as push-ups with crunches or burpees. This approach helps achieve cross benefits and prevents workout monotony 3.
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       1

       Exercise for Brain Health

       01:11:16
       
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       2

       Blending Conditioning Techniques

       00:24:58
       
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       3

       Cardio and Strength Balance

       00:22:26
       
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       4

       Seasonal Fitness Strategy

       01:57:32
       
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       5

       Flexible Fitness Protocol

       00:13:05
       
   • Opt for machines or alternative exercises during colder months to maintain indoor workouts, such as kickboxing or strength circuits that involve mixed equipment like barbells and dumbbells 4.

This routine aligns with the idea of a flexible fitness protocol that accommodates various levels of exercise interventions, integrating both cardiovascular workouts and strength training to optimize overall health and fitness 5.