Zone 2 + Resistance + VO2max Protocol • Crivit 20kg dumbbells + Domyos 500 bench
60 min Zone 2 Elliptical
~134 BPM avg • Difficulty 2/8
Upper Push + Core
See exercises below
60 min Zone 2 Elliptical
~134 BPM avg • Difficulty 2/8
Rest
60 min Zone 2 Elliptical
~134 BPM avg • Difficulty 2/8
Lower Body + Core
See exercises below
HIIT Elliptical
30s hard / 30s easy
8–12 rounds • ~20-30 min
Rest
60 min Zone 2 Elliptical
~134 BPM avg • Difficulty 2/8
Upper Pull + Arms
See exercises below
Full rest or light activity
Walk • Hike • Swim
Full rest or light activity
Walk • Hike • Swim
| EXERCISE | SETS | WEIGHT | CUE |
|---|---|---|---|
| Dumbbell Bench Press | 3×12 | 6-7kg/DB | Flat bench, full ROM |
| Incline Dumbbell Press | 3×10 | 5-6kg/DB | Bench at 30° |
| Seated Overhead Press | 3×10 | 5-6kg/DB | Bench at 80° |
| Lateral Raises | 3×12-15 | 3-4kg/DB | Standing, controlled |
| Overhead Tricep Ext. | 3×12 | 6-8kg 1DB | Seated on bench |
| Decline Crunches | 3×15 | Body/plate | Feet hooked in bench |
| Planks | 3×60s | — | Forearms, steady breath |
| EXERCISE | SETS | WEIGHT | CUE |
|---|---|---|---|
| Goblet Squats | 3×12 | 8-10kg 1DB | Deep, chest up |
| Romanian Deadlifts | 3×10 | 6-7kg/DB | Hinge, flat back |
| Split Squats | 3×10/leg | 4-5kg/DB | Back knee to floor |
| Calf Raises | 3×15 | 6-8kg/DB | Full ROM, pause top |
| Russian Twists | 3×20 | 4-6kg 1DB | Lean back, rotate |
| Planks | 3×60s | — | Forearms, steady breath |
| EXERCISE | SETS | WEIGHT | CUE |
|---|---|---|---|
| Bent-Over Rows | 3×10 | 7-8kg/DB | 45° hinge, squeeze |
| Reverse Flyes | 3×12 | 3-4kg | Single arm, braced |
| Dumbbell Shrugs | 3×15 | 7kg/DB | Hold top 1-2 sec |
| Bicep Curls | 3×12 | 6-7kg/DB | Elbows pinned |
| Hammer Curls | 3×12 | 4-5kg/DB | Neutral grip |
| Wrist Curls | 3×15 | 4-5kg/DB | Forearms on thighs |
| Planks | 3×60s | — | Forearms, steady breath |
Elliptical at high difficulty: 30 sec all-out / 30 sec easy recovery × 8–12 rounds (~20-30 min)
Target: max heart rate (~180 BPM). Start with 8 rounds, add 1 round per week.
Warm up 5 min, cool down 5 min.
Currently: 3 × 60s
Next steps: add weight on back, try side planks, or plank shoulder taps.