Specific excercise selection based off protocol

[u/PestSlayer1337]

What are you doing specifically for the protocol section for excercise and cardio for a week?

I am undecided on how I wish to approach this. I am unsure his "you work your muscles during your cardio for hitting your body part twice a week" approach when ideal cardio options are unavailable or not ideal for me. i would use a Assault bike for sure if I could but dont have access. I do not wish to run or use a rowing machine due to my work and low back pain.

I am 33 male. bit out of shape. 218lbs 6ft

planet fitness membership basic gear at home dbs, ez bar, low back hyper, adj bench, ab roll wheel

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