Mad respect to you mate, for putting in the effort to plan this entire workout routine for me ! I am truly grateful !Adam wrote: ↑Fri May 14, 2021 4:21 pmBased on your comments, here is a starter workout for you to do. You'll need to do your own research as you progress. Others have posted lots of great resources in previous comments. The thread that @LostCause linked to is excellent.
You're going to want to start doing some kind of strength-training. The purpose of strength-training, as opposed to cardio, is to make you stronger over time. So although these exercises will make you breathe hard, the main point is to exhaust your muscles so that over time you can either add more reps or switch to a more difficult exercise. If you were going to a gym, we would just add more weight, but since you're doing calisthenics the solution is to either add more reps or make the exercise harder. The below workout will work all of your major muscle groups and build strength. It's not the "ideal" workout because there is no ideal workout, but I think it's enough to get you started and will help you get stronger and build some muscle as you lose fat and learn more about fitness.
This workout should be done as a circuit - meaning that you'll go immediately from one exercise to the next without resting (unless you really need to catch your breath), then once you do a set of every exercise you'll take a rest before doing the second set of all exercises.
Reverse Lunge (5-10 reps each leg)
Pushups (6-12 reps)
Bodyweight Squats (10-20)
Negative Pullups (4-8)
Plank (20-60 seconds)
Do this circuit 3 times with 1-2 minute of rest between circuits.
Do this workout 3 times per week. On days between workouts you can still walk, run, play sports, whatever you want. You're just going to keep the dedicated strength-training workout to 3 days a week for now.
I included rep ranges. Once you can do three sets of max reps for an exercise, you'll want to either add a fourth set or do something to increase the difficulty of the exercise. Either add a weight or change to a more difficult variation (such as switching from negative pullups to normal pullups)
If there are any of these exercises that you do not know how to do:
- Reverse Lunge:
- Bodyweight Squats:
- Negative Pullups:
EDIT: two additional things:
- Plank:
For the Pullups, you said you were concerned about falling. Bring a Chair or something to stand and jump off of when you do the negative pullups. From the picture you posted, it didn't look that high. Just make sure it's a sturdy chair that you won't accidentally kick over while doing the negative pullups.
If pushups hurt your wrists, order some pushup bars off of Amazon. You can hold them and they'll take the pressure off of your wrists. (https://www.amazon.com/s?k=pushup+bars& ... nb_sb_noss)
If you don't mind, i would like to ask what kind of warm-up ( or stretch ) routine, would work best with this ? If you can suggest a video, that'd be great
Should i alternate the 3 days of workout ? ( I am thinking Friday, Sunday, Tuesday )
I do fear that i might get lazy in the days in between, so can you suggest what should i do in those days to avoid laziness ?
i think running across the football pitch is a good exercise to do on the rest days, but i am going to need your knowledge in this. You can suggest any exercise for these 'free' days that keeps me in shape and active but is not a big deal, if say, i miss out on doing that for one or two days a week
Oh and one more thing, the workout i will do barefoot. Is that safe ? or would you recommend i wear some workout shoes ? I can get workout shoes ( along with the push up bars ) probably next week or so, when the lockdown ends in the city
@Adam , once again, i am so thankful for this guidance and i finally have a proper, actual workout routine that i am looking forward to doing ! I am so excited !
i am happy i found this place !
much love !