Thanks a lot for the answer.

I basically do 3-4 gym sessions and 2 x Cardio work.

Gym is split usually into 1 x legs, 1x back, 1x chest.

I do work some arms/abs usually at the end of the sessions.

I have often a fourth day for „pleasure“, working shoulders or core more dedicated.

Cardio: 1 x 30-35 mins running with more speed, but „steady“, would say mostly in Zone 3 and 4.

The other session are 10 Sprint Intervals each 30 secs on Speed 16-18, with 1 minute slow in between.

On top, I pay attention to walk >10steps on average and get at least 1 massage each month.

Thanks for your encouragement 🤙🏾🔥🙏🏽