Obese? Here is a Really Simple Exercise Routine You can Follow
In my post “10 Ways to Fatten Up your Kids,” I talked about my desire to start helping out obese/morbidly obese individuals. I’m not an expert, but I have noticed one important thing about obese individuals: they lack mobility.
Well, that’s obvious you may say. Yes, it is obvious, but not very many training programs are mobility-specific. My point is that before you even think about weight loss, it’s important to improve mobility and strength.
Mobility is simply the quality of moving freely. I’m talking about walking upright and with full range of motion. Most overweight and obese individuals walk as if they’re dragging their legs behind them. They lack fundamental strength to even move their legs freely to be able to walk.
Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home
When I searched for a training program for obese individuals, I did not find any. Perhaps the Biggest Loser website has some training tips, and I’m sure there are few scattered websites out there offering advice for obese individuals. However, I do have an idea, although not tested. So the following program should be followed with caution.
The Exercises
Body Swing
Wall Pushups
Resistance Band Rows
The Workouts
Image by IndeOnline.com
Level One: Start off with Body Swings and Wall Push Ups
3 rounds of:
- Body Swings, 10 reps
- 60 Seconds Rest
- Wall Push Ups, 10 reps
- 60 Seconds Rest
On the first level, if you are unable to complete all three rounds with 60 seconds rest, then try to complete one or two rounds with 60 seconds rest, or increase the rest periods to 120 or 180 seconds between each set, and follow the progressions as the levels increase.
- For example, in the next two levels you are asked to reduce rest periods. Instead of going from 60 seconds to 45 seconds, move from 180 seconds to 150 seconds.
- If you have extremely poor cardiovascular endurance, it is best to start off with 180 seconds rest between each set. However, if after 3 rounds you are not sweating or tired, then you know you have rested too long between each set.
- Call it a day, and next time perform the workout with 120 seconds rest. Finding the right rest periods between each set is extremely crucial for your progress.
Level Two: Reduce rest periods between each exercise
3 rounds of:
- Body Swings, 10 reps
- 45 Seconds Rest
- Wall Push Ups, 10 reps
- 45 Seconds Rest
Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home
You can substitute the wall pushups with decline pushups or regular pushups at any time. The best time to do it is when you feel strong. The main focus of this program is to improve basic strength, mobility, and conditioning.
- So if you do decide to substitute the wall pushups, try not to deviate too much from the recommended rest periods and repetitions.
Level Three: Reduce rest periods between each exercise, again
3 rounds of:
- Body Swings, 10 reps
- 30 Seconds Rest
- Wall Push Ups, 10 reps
- 30 Seconds Rest
Level Four: Perform one more round
4 rounds of:
- Body Swings, 10 reps
- 30 Seconds Rest
- Wall Push Ups, 10 reps
- 30 Seconds Rest
Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home
Level Five: Increase repetitions per set
4 rounds of:
- Body Swings, 12 reps
- 30 Seconds Rest
- Wall Push Ups, 12 reps
- 30 Seconds Rest
Level Six: Add one more round
5 rounds of:
- Body Swings, 12 reps
- 30 Seconds Rest
- Wall Push Ups, 12 reps
- 30 Seconds Rest
Level Seven: Add in Resistance Band Rows
5 rounds of:
- Body Swings, 12 reps
- 30 Seconds Rest
- Wall Push Ups, 12 reps
- 30 Seconds Rest
- Resistance Band Rows, 10 reps
- 60 Seconds Rest
Level Eight: Reduce Rest periods
5 rounds of:
- Body Swings, 12 reps
- 15 Seconds Rest
- Wall Push Ups, 12 reps
- 15 Seconds Rest
- Resistance Band Rows, 10 Reps
- 45 Seconds Rest
Level Nine: Reduce Rest Periods
5 rounds of:
- Body Swings, 12 reps
- Wall Push Ups, 12 reps
- Resistance Band Rows, 10 reps
- 30 Seconds Rest
Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home
Level Ten: Add one last round
6 rounds of:
- Body Swings, 12 reps
- Wall Push Ups, 12 reps
- Resistance Band Rows, 10 reps
- 30 Seconds Rest
Organizing your Program
The best way to organize this program is to perform it twice a week on non-consecutive days such as Monday and Thursday, or Wednesday and Saturday.
- This can be a weekend workout if you can handle training two times in a row. The benefit is that you will have five days of rest, however remember that your Sunday workout may not be as effective as the Saturday workout.
- This is because a workout can only be fully effective if you are fully rested. As a beginner, it is very easy to get burnt out and over train.
- So the organization of this program really depends on you and your ability to recover from workouts.
Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home
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Hi,
If I’m doing a weight training routine M/W/F, is it okay to follow the program from the “Obese? Here is a Really Simple Exercise Routine You can Follow” article?
Thanks
Angelo,
Depends on your fitness level and weight training program. The best advice I can give is that if your weight training is a typical bodybuilding split, then yes, u can probably do this twice a week. If your program is more stronglifts oriented where you’re focusing on large, compound movements and training full body three days a week, then anything more would be detrimental to recovery. But once again, depends on your level of fitness.
Hope this helps!
– Parth
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