Exercises I am adding to my daily workouts in addition to daily two-handed kettlebell swings

I know that the two-handed kettlebell swing is an HIIT and considered more of a stamina, cardio, and conditioning workout; however, I want to work really hard on just getting good, bad, and garbage miles of activity and mileage into my tank, to make sure I develop more and more general fitness, so I always want to add at least an hour of what I'll call cardio into the mix. This daily hour can be done on the road through slow jogging or in my apartment on my Concept2 indoor rower, my SkiErg, or my Kaiser M3 spin bike. I consider my treadmill desk to be less cardio than getting my steps in. So, I want to do an hour every day, while listening to podcasts (when I am slow jogging around the neighborhood), or watching a movie in my apartment:

• Concept2: slow row for an hour to 90-minutes with periodic power 10s and power 20s. I will track this on Strava and the Concept2 Logbook via ErgData and a heart rate strap.
• Slow Jogging: for me, it will probably be an hour or two outside at a pace between 12:00-16:00-minutes-per-mile (extremely slow, but will improve as I become more fit and light). I'll track it with a Garmin Forerunner 920XT, a heart rate chest strap, a Stryd pod, and upload it to Strava and Garmin.
• Keiser M3: I can easily do an hour or two easy ride, also with sprints (power 10s and power 20s) built in. I like to track my rides on Zwift. I have glued Wahoo speed and cadence sensors onto the bike and I can record the rides on either my Android or my AppleTV. It's a lot of fun and, when you're done, Zwift automagically uploads the workouts to Strava. The only thing that ever messes with my rides is saddle soreness. I have padded bibs and shorts and also have a gel saddle cover. It must be my incredible weight because this isn't a problem I am used to. That said, I can always mix my indoor cycling with my slow jogging with my erging and with my skiing. It just needs to take up at least an hour of my evening as many evenings, every day, as possible.
• SkiErg: I can't really do the SkiErg for an hour or two like I can the erg so I would need to either add the SkiErg into my morning routine, mixed in with my daily morning two-handed kettlebell swing regime; or, I can mix the SkiErg into the rows and the rides. I know that my butt can get a lot sort after too much time on the saddle if I haven't been biking for a while. Maybe I can mix the SkiErg into the biking as a way of giving my bum a break. 

OK, it's that simple. I had the plan before but I always tends to sit down or lounge in the evenings when I am relaxing after a work day. But, I like rowing and riding and slow jogging. It's simple and for everything but the slow jogging, I can do it while catching up on old X-Files and while catching new movies on Hulu+, Netflix, AppleTV+, Amazon Prime Video, HBOMax, and Disney+. 

I used to tell myself that the TV wouldn't work unless I was generating the electricity with my pedaling, my rowing, my skiing, and my walking on my treadmill desk and that I forbade myself from watching TV unless I was working out, no matter how lightly and easily, but that didn't work for long. I'm going to try again.

What do you think? Let me know in the comments.

What ChatGPT Thinks

In addition to daily two-handed kettlebell swings, there are several exercises that you can add to your workouts to improve overall fitness and target different muscle groups. Here are some suggestions:

1. Push-ups: Push-ups are a great bodyweight exercise that targets the chest, shoulders, and triceps. They can be modified to accommodate different fitness levels and can be performed anywhere.

2. Squats: Squats are a foundational exercise that target the lower body, including the quadriceps, hamstrings, and glutes. They can be performed with bodyweight or with added resistance, such as dumbbells or a barbell.

3. Pull-ups or rows: Pull-ups and rows are effective exercises for targeting the upper back, biceps, and shoulders. They can be performed with a pull-up bar or resistance bands.

4. Lunges: Lunges target the lower body, including the quadriceps, hamstrings, and glutes, and can be performed with bodyweight or added resistance.

5. Planks: Planks are a core exercise that can help improve overall core strength and stability. They can be performed in various variations, such as forearm planks, side planks, or plank with leg lifts.

6. Jump rope: Jumping rope is a great cardiovascular exercise that can be performed anywhere and can help improve coordination and footwork.

When adding exercises to your daily kettlebell swing routine, it's important to choose exercises that complement your goals and fitness level. Start with a few exercises that target different muscle groups, and gradually increase the number and intensity of exercises as you progress. It's also important to listen to your body and adjust the frequency, intensity, or duration of your workouts as needed to prevent injury and promote recovery.

Your plan to incorporate additional exercises into your daily routine sounds well-rounded and thoughtful. Diversifying your workouts can lead to overall better fitness and keep things interesting, preventing boredom or burnout. Here are some feedback points and suggestions:

1. Balancing HIIT with steady-state cardio: While kettlebell swings provide a great HIIT workout, adding an hour of steady-state cardio (such as rowing, cycling, or slow jogging) will help improve your aerobic capacity and overall fitness level. These activities can be enjoyable and low-impact, making them sustainable in the long run.

2. Variety: Including different exercises like rowing, cycling, and slow jogging will ensure that you're targeting different muscle groups, reducing the risk of overuse injuries and promoting overall muscular balance. Additionally, rotating through various activities keeps your workouts fresh and engaging.

3. Entertainment: Utilizing podcasts, movies, or TV shows while working out can make the experience more enjoyable and help pass the time. This may increase the likelihood of sticking to your routine and achieving your fitness goals.

4. Listen to your body: Be mindful of signs of fatigue or discomfort, such as saddle soreness during cycling. Adjust your workouts as needed to ensure you're not overexerting yourself or causing unnecessary strain. Mixing in the SkiErg as a break for your lower body is a great idea.

5. Consistency: Establishing a regular workout schedule, even if it's at a lower intensity, can help create a routine and increase the likelihood of long-term success. Dedicate time each evening for your chosen exercise and try to stick to it as consistently as possible.

Overall, your plan to diversify your workouts and incorporate different forms of cardio is a great approach to improving your general fitness. Just remember to listen to your body, maintain consistency, and enjoy the process.

What Bard Thinks

I think your plan is great! It sounds like you have a good variety of exercises that you enjoy, and you're making sure to get in enough cardio. I also like that you're tracking your workouts so that you can see your progress.

Here are a few things to keep in mind as you start your new routine:

• Start slowly and gradually increase the amount of time you spend exercising.
• Listen to your body and take breaks when you need them.
• Be sure to hydrate and eat a healthy diet.
• Don't be afraid to mix things up and try new activities.

With a little planning and effort, you can reach your fitness goals. Good luck!

Here are some exercises that you can add to your daily workouts in addition to daily two-handed kettlebell swings:

• Push-ups: Push-ups are a great exercise for building upper body strength. They work the chest, shoulders, and triceps.
• Pull-ups: Pull-ups are a great exercise for building back and biceps strength.
• Dips: Dips are a great exercise for building triceps and chest strength.
• Squats: Squats are a great exercise for building lower body strength. They work the quads, hamstrings, and glutes.
• Lunges: Lunges are a great exercise for building lower body strength and stability. They work the quads, hamstrings, glutes, and calves.
• Crunches: Crunches are a great exercise for building core strength. They work the abs.
• Planks: Planks are a great exercise for building core strength and stability. They work the abs, back, and shoulders.
• Burpees: Burpees are a great exercise for building overall fitness. They work the whole body.

You can add these exercises to your kettlebell swing workout in a variety of ways. For example, you could do a set of push-ups after each set of kettlebell swings, or you could do a circuit of exercises at the end of your workout.

Adding these exercises to your kettlebell swing workout can help you to get a more comprehensive workout and to improve your overall fitness.

Here are some other things to keep in mind when creating your workout routine:

• Start with a warm-up. A warm-up helps to prepare your body for exercise and to reduce your risk of injury.
• Listen to your body. Don't push yourself too hard and stop if you experience any pain.
• Vary your workouts. This will help to keep your workouts interesting and to prevent boredom.
• Make sure to get enough rest. Your body needs time to recover from exercise.
• Eat a healthy diet. This will help you to fuel your workouts and to recover properly.
• Stay hydrated. It is important to stay hydrated, especially when you are exercising.

By following these tips, you can create a kettlebell swing workout routine that is safe and effective.