Hmm, I admit I don't have any idea of what you can and can't do with sciatica, so keeping that in mind:
-- deadlifts (using a bar and plates, or two dumbbells) are a *great* compound exercise for your back, thighs and glutes. I like sumo stance deadlifts (from Stumptuous, my bible of strength training) the best, the wide, bent-kneed stance feels more stable. It's also satisfying, because it lets you lift more weight than other exercises.
-- if the list of your strength training is in sequence, maybe vary the routine: chin-ups + rows is two pulling exercises in a row, which you could break up with a pushing exercise like the shoulder raises. You could also try bench presses instead of the shoulder raises, just for a change.
-- I'm not sure about this, but I wonder if doing 20 min of cardio right after 20 min of weight training is the best combination, since your muscles are already tired from the weight training. If it were me, and I could make it to the gym 2-3 times a week, I would give the preference to weight training there, since it's hard to do weight training without the equipment. For say, 40 mins max with 5 mins light/medium cardio beforehand for warmup and a bit of stretching after. On rest days, I would try and do some freestyle cardio -- walk outside at lunch, take the stairs, bike in the park. Of course that all depends on what the environment/workplace possibilities are.
no subject
-- deadlifts (using a bar and plates, or two dumbbells) are a *great* compound exercise for your back, thighs and glutes. I like sumo stance deadlifts (from Stumptuous, my bible of strength training) the best, the wide, bent-kneed stance feels more stable. It's also satisfying, because it lets you lift more weight than other exercises.
-- if the list of your strength training is in sequence, maybe vary the routine: chin-ups + rows is two pulling exercises in a row, which you could break up with a pushing exercise like the shoulder raises. You could also try bench presses instead of the shoulder raises, just for a change.
-- I'm not sure about this, but I wonder if doing 20 min of cardio right after 20 min of weight training is the best combination, since your muscles are already tired from the weight training. If it were me, and I could make it to the gym 2-3 times a week, I would give the preference to weight training there, since it's hard to do weight training without the equipment. For say, 40 mins max with 5 mins light/medium cardio beforehand for warmup and a bit of stretching after. On rest days, I would try and do some freestyle cardio -- walk outside at lunch, take the stairs, bike in the park. Of course that all depends on what the environment/workplace possibilities are.
Good luck and hooray for this new comm!