I typically try to take a day off from working out, usually on Sundays, but I've noticed that while I'm Spinning and afterwards, my back/butt issue feels a lot better. I've been to the doctor to try to figure out what's going on and we're still trying to get to the bottom of it, whether it's another disc issue (most likely L5-S1 which is the disc below the one I've had surgery on) and/or also SI joint dysfunction and piriformis syndrome.
Monday: 45 min cardio/strength circuit @ home
Tuesday: 45 min Spinning @ Y
Wednesday: 30 min Spinning @ Y + 15 min core
Thursday: 20 min Stepmill + 20 min Spinning + 20 min cardio/strength circuit
Friday: 45 min cardio/strength circuit @ home
Saturday: 50 min Spinning @ Y
Sunday: 30 min Spinning @ Y