okay. i had spine surgery last year (arly march last year) so i have to work on my core but i want to add in upper body/lower body stuff aswell

im only really able to do this 2 days a week so i gues sone day will be upper body the other be lower body (i do core both days...its very important for my back)
was wondering what kinds of routines you guys might have that does NOT include weights

and how often should i be doing cardio? is HIIT cardio the best?

Would recommend you to consult surgeon/doctor and a physio that have contact with each other and do what they say.

Do not ask HnF for tips when we have 0 clue what type of surgery/why you did it/potential complications etc

Basically this. If you get the okay from them, ask what your limitations are and what you specifically can't do.

Someone might give you something that could be an amazing idea for normal people, but a terrible idea for you.

https://www.youtube.com/watch?v=dJlFmxiL11s


an example of something iv been doing

what type of surgery was it? I had a spinal fusion for scoliosis and I was
able to do mostly everything in the gym after a year.

same thing
just fearful rite now of squates etc etc