Disclaimer: please consult with your physician before attempting any exercise.
If you are overweight or new to exercise, believe me, I can relate. I was once there too.
This is me 45 lbs heavier. Starting is the hardest part. Don't let the start be the only thing stopping you.
I call this a beginner workout, but this can be challenging for many people. I believe a workout is only as hard as you make it. Don't sell yourself short! If you're going to do it, DO IT RIGHT!
Before we begin there are 3 rules: 1. NEVER train through pain. 2. Train until TECHNICAL failure (until correct form breaks down). 3. Progress yourself SLOWLY.
Lets start with plank reps. This is the beginner version of the full plank.
Start on the ground with your elbows directly beneath your shoulders in a modified plank position. Without changing the position of your upper body come up to full plank for a count of 3 seconds.
Next we have a body weight squat. Please see my guide on how to teach yourself to squat correctly.
When performing a squat your focus should be placing your weight toward your heels and the outsides of your feet. You also want to think about pushing your knees out to the side.
Next is the push up. When performing a push up your arms should be at a 45 degree angle from your body.
Elbows 45 degrees from torso (body).
Keeping your wrists directly beneath your elbows, push your body up as ONE UNIT. Think about pushing the ground away from you. Keep your chin tucked.
If a push up from the ground is too difficult to start, as it once was for me, start with these modifications.
Modified versions of the push up.
Next is the Split Squat.
Start from a half kneeling position. Keeping your posture tall, push yourself up with the leg that is in front. When you descend drop your back knee down to kneeling in a controlled fashion.
When performing the split squat your shin of the leg in front should stay vertical. This is also an active stretch for the leg that is NOT forward.
Here is a modified version of this exercise if it is too difficult.
Modified split squat. Use support if you are unable to get up or keep balance.
Next is the inverted row. If you don't have a suspension trainer of some kind, GET ONE. This is probably one of the most versatile tools you can give yourself for getting in shape.
To perform an inverted row your shoulders need to be placed back and down.
Pulling your shoulders back and down. Hold this position when performing your inverted rows.
Do not shrug your shoulders when performing this movement.
Using your suspension trainer pull yourself forward keeping your wrists straight and shoulders in place
You can make this exercise easier by changing the angle of your body.
Take a few steps back to make this easier.
Last is jumping jacks. Perform anywhere from 30 to 50.
This is a "beginner" workout because its focus is on fundamental movement patterns. Get good at these eventually you can move on to more complex exercises.
Set a stop watch and time how long it takes you to complete the full workout. Perform 3 sets of 12-15 reps for each exercise and then 3 sets of 30 to 50 reps for the jumping jacks.
Keep track of your times an try to beat it every time!
If you are an absolute beginner remember this, YOU DO NOT HAVE TO COMPLETE THE ENTIRE ROUTINE. Do what you can and then improve on it next time.