I’m already doing certain workouts to strengthen my lower back muscles due of pain and an L5-S1 hernia, but I want to increase my routine in order to reduce weight and gain muscle.
Right now, this is what I do.
30 seconds of planking, 30 seconds of dx and sx lateral planking, 30 seconds of planking, 10 push-ups, 15 squats, 30 seconds of bird-dog planking, 30 seconds of bird-dog planking, and 15 hip lifts ALL x2
Could I switch between a one-day workout and a one-day exercise bike? I’m considering purchasing an exercise bike to perform some cardio. There isn’t much room in my room for additional equipment.
I would recommend a kettlebell or a decent set of circular resistance bands if you’re willing to spend money on exercise gear. Resistance bands are less expensive; they only cost about $20.
Additionally, if you have muscle, weight isn’t really important, so don’t worry too much about the scales and instead focus on how you appear.
Below is the beginner calisthenics exercise routine I recommend to clients (in my capacity as a personal trainer). It can be expanded upon over time and covers all the fundamentals. The only problem is that you need use your own judgment because I’m not sure if it will be hazardous for your back.
I’ve adjusted this to meet your 20-minute time limit. Complete each exercise for one minute, followed by a one-minute break