I went back to my regular training this week so 
Last December I think I was the fittest I have ever been. I was running most nights. Doing 10km's in a decent time. Going to GYM and playing football. I took up this rowing challenge that was pretty hard and it actually changed my body and really toned me up. This Irish fitness beast who scaled Everest and rowed from Ireland to New York put the below photos up on Instagram so I had to do his challenge. You row 2000 metres per day on a Concept 2 rowing machine which would be the rowing machine in most good gyms. It is important to watch a youtube video on how to set intervals before you do this challenge because you can track your progress much easier. This is meant to be for any fitness level by the way as long as you can do 2000 metres. You are challenging your times from the previous days lessons. But there is a mental side to it as well. The trainer gives you controllables to think about when you are feeling the burn and these get you over the line. I had never trained this way but I can see the benefits to them.
Source
Every day the 2000 metres is divided up in different distance intervals and different break intervals. Most of these are tough especially when there are little break intervals. Although I found the 100 metres by 20 very tough myself.
But long story short. I did this 31 day challenge 3 times and I ended up giving myself a hernia. Two actually. I could still run but I had a third testicle over junior which meant i could not go as hard as I used to and the rowing was a no no.
So after my operation I could not exercise for 7 weeks and that 7 weeks is up so I am back in the Gym. I have given up the rowing machine and now do the following.
3KM run
at 13.5KPH for 12.30 minutes. I started off at 12.0 KPH last Monday as I am lacking fitness and I was puffing at 13.5 KPH. By the way I always listen to Fontaine DC' album Dogrel for the tempo needed to run at this pace. I think the Nike and Adidas playlists are just for trendy music rather than actual tempo. My neighbour who is a professional marathon runner has helped me with heart rate training and it has helped me run longer and faster. It's amazing how easy you can obtain your maximum heart rate and then go from there with tempo running.
Then I used to do the 2000 metres rowing but that's gone out the window now for the exercise bike.
Hiit Routine on the bike.
30 second at level 20 , 30 seconds at level 10 x 10.
It's not as good with the whole toning but it's not so bad either as I can't do sit ups either for a while so this helps.
After the cardio is done I do a few weights. I play alot of football so I don't want muscles on muscles. I like to be lean. So in order for this I use lighter weights with more reps rather than heavier weights with less reps which build muscle. So do around a half an hour of this 3 or 4 times a week. The nights I'm not in the gym I am playing football. I take Thursdays and Sundays as my days off everything. I am off work those days so I think of the gym as just a part of my working day. So the day's I am off, I am off.
So I was GYMing it Monday and Tuesday this week. Football Wednesday. Off Thursday and Gym again this evening with a match on Sunday. The hernia seems to have healed well but I am watching myself in case I get an elbow in football.
But this is my exercise routine. I have never been depressed but I do feel this is the reason why I don't have mental health issues as I always feel fucking great after the GYM.
Plus as my aul flower Kate Moss once said. "Nothing tastes better than how skinny feels." which I have to say I agree with her. The last 5 months I have put on weight and I don't feel myself so this week was great for me and I can feel the pounds coming off already.