Our Lord! Verily, we have heard the call of one calling to Faith: 'Believe in your Lord,' and we have believed.
Our Lord! Forgive us our sins and expiate from us our evil deeds, and make us die (in the state of righteousness) along with Al-Abrar
2 hours of cardio and then 2 hours of weight lifting immediately after? I bloody hope not. You're supposed to have at least a 2hr rest before you can even think about weight lifting after cardio. You'll end up burning off your muscles rather than your fat when it comes to the weight lifting
Egads! No!.....I will do 2 hours of cardio in the morning. Then afetr work or at around 7pm or so i will go to the gym and weight lift. So on average i will have a 8-12 break between workouts.
I don't think i could pick up a 5 pound weight after 2 hours of cardio
It has taken me yearrrrrrsssss to get where i am at now. I am a pretty big dude......and i am not talking cellulite
3-3 min rounds skipping rope
5 sets of 10 reps Ab Wheel
250 Kneel Ups (Calf Ups)
3-3 minute rounds Shadow Boxing (w/ 3lb dumbbells)
3-2 min rounds heavy bag
4/6-30 second rounds heavy bag (burnouts)
Then you can practice on whatever you want, including sparring.
For cardio, I do Speed Walking, Jogging/Running, and Cycling (machine, not bike). I plan to add a Elliptical to this to take it easier on my knees (they slide in and out, he said it'd "heal" over time...)
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