Anyone help me?

[MainFrameSoldier]

Basically I need a workout...

I cannot do any pull ups, and I can only do around 20 push ups. I am overweight, and find bodyweight exercises much better than weights in terms of overall functional strength.

Can anyone help me with a program?

[Celcius]

Basically I need a workout...

I cannot do any pull ups, and I can only do around 20 push ups. I am overweight, and find bodyweight exercises much better than weights in terms of overall functional strength.

Can anyone help me with a program?

Hi Soldier,

I would try to stick with basic 5 or 6 formula.

Legs- Squats and/or Lunges
Upper body pushing - Pushups
Upper body pulling - Horizontal rows
Back of the core - superman
Front of the core - Crunches or leg lifts or reverse crunch

Start with one or two sets of each and build up to 3-4 sets. Stay a few reps below maximum. In a month or two you will be ready for more difficult variations.

Let us know,

Celcius

[koltz]

if you are overweight , I think you could try this I found it very nice for the upper body ,
Do circuits of :

1.Bent pushups for ten reps of something you can do for 20
2.normal pushups for ten reps ''
3.Rows ''
4.repeat ten times with no breaks and try to do it faster every time and increace the difficulty

this will give you an amazing pump and also keep your heart rate the same as you have in cardio or higher.

[MainFrameSoldier]

Thanks to both of you

Im thinking of doing the basics two to three days a week, and a tabata like high intensity method once or twice a week.

Ontop of that and cardio I think it would work.

[eldus]

Thanks to both of you

Im thinking of doing the basics two to three days a week, and a tabata like high intensity method once or twice a week.

Ontop of that and cardio I think it would work.

Be careful with doing the tabata method so much, sometimes people work that so much that quickly it turns into something annoying and they get desmotivated (or unmotivated :oops: )

Good luck, man!

eldus

[MainFrameSoldier]

Thanks to both of you

Im thinking of doing the basics two to three days a week, and a tabata like high intensity method once or twice a week.

Ontop of that and cardio I think it would work.

Be careful with doing the tabata method so much, sometimes people work that so much that quickly it turns into something annoying and they get desmotivated (or unmotivated :oops: )

Good luck, man!

eldus

Thanks

Even if I do get bored with it I can switch up to some HIIT.

[cheesedog]

Greetingds MainFrame Soldier;

A workout I found really good for fat loss went like this...

Monday-
Sprints--20 seconds work, 10 seconds rest for 4 minutes, followed immediately by-
Pushup x 15
Situps x 15
Deep bodyweight squats x 30
Chinups x 5 (if you can't do chins yet, no worries, do body rows)
Rest for 30 seconds to 1 minute.
Repeat 2 or 3 more times.

The workout on Wednesday and Friday was the same except instead of the sprints I would just run at a steady pace for 5 minutes, then do the bodyweight circuit as indicated.

The other days (T, TH, and Sat.) I was doing a kickboxing workout.