First try to start slow and short. For example I’m starting with running again and I’ll do my runs now with pace somewhere between 7:10 and 7:40 - easy run. I’ll run for 20-30min. Next run would be same pace but longer 35-42min. Run after that you can go shorter again. Most important thing is to not go too hard, because you cannot keep it consistent. Point is to adapt your muscles and joints to that type of stress and build up slowly from there.

1. DB Bench Press 2. KB squat and jump 3. DB Bicep Curl (supinated) 4. DB Lying Triceps Extension 5. DB RDL 6. Plank Hold

1. Bulgarian split squats 3x8/8 (heavy and slow) 2. Double KB RDLs 4x10 3. Leg extensions 3x15 (heavy and slow eccentric) 4. Seated leg curls 3x15 (heavy and slow eccentric) 5. Single leg deadbugs w/5kg plate 3x10/10 6. Ab cable rotations 3x15/15

WU (warm up): 22min treadmill run 1a) Bench press 5x5 1b) Plyo push ups 5x3 2) BB Overhead press 3x10 3a) DB Biceps curl (supinated) 3x12 each hand 3b) Cable push down (triceps) 3x15 4) DB side delt raise 3x30 5a) TTB (toes to bar - video) 3x15 5b) KB standing side crunch 3x20 each CD (cooldown): quick foam rolling