Need help planning exercise

Sarauk2sf

Thanks to all you for the replies and encouragement.

When I first started reading in this group, I thought everyone here was born and raised in a gym. OK, maybe that's a bit of an exaggeration, but I half expected people not to take me seriously since I can't jog 5 miles, bench press 200 pounds or deadlift twice my body weight.

For what it is worth...I cannot jog a mile. I tried it....once...and walked half of it!

I was checking out some youtube videos that look decent to mix with the resistance training. I want to find ones that do not also include resistance training so it does not over-lap. Will post some a bit later that you can check out.

I am very glad that you find the group encouraging.

bumblebums

Hiya, just pitching in that Craigslist is a good place for used weights if you are on a budget--every guy and his brother has a weight set in the garage, and spring is a time when people often get rid of their sets. I would get maybe some heavier adjustable dumbbells and a pull-up rack that fits over the door frame, like those Iron Gym things. I have one of those and it's great.

Edit: then again, if you have a playground with a swing set you can walk to, you can do pull-ups for free

SideSteel

For what it is worth...I cannot jog a mile. I tried it....once...and walked half of it!

Probably could if you were catching up to the ice cream truck...

BOOM.

pspetralia

For what it is worth...I cannot jog a mile. I tried it....once...and walked half of it!

Probably could if you were catching up to the ice cream truck...

BOOM.

:laugh: :laugh: :laugh:

Sarauk2sf

For what it is worth...I cannot jog a mile. I tried it....once...and walked half of it!

Probably could if you were catching up to the ice cream truck...

BOOM.

You better believe it!

Sarauk2sf

So, I still owe you some suggestions re 'at home' cardio that you can do, but wanted to give you my suggestion of a resistance routine you can do with what you currently have. You would look to do this 3 x a week and for 3 sets of up to 15 reps. Do as many reps as you can so it becomes very challenging by the end of the set. When you get to a point where you can do 15 reps without being too challenged, then up the resistance by either using the 'heavier' band(s), upping the dumbbells or making the actual exercise harder (there are suggestions of how in the videos linked).

- Squat leg raise with band: http://www.youtube.com/watch?v=5oewij3YnA0
- Push up (modified as necessary – so from knees or against the wall ones)
- Dumbbell overhead press: http://www.youtube.com/watch?v=FpWrzp9Mnyg
- Lunge with resistance band: http://www.youtube.com/watch?v=qtpnHgMm5J0 (you can build up to lifting your leg)
- Resistance band bicep curl and lateral raise: http://www.youtube.com/watch?v=5CxQty99uN8
- Seated row with resistance bands: http://www.youtube.com/watch?v=gKwZ6s71r5Y
- Rear raise with resistance band: http://www.youtube.com/watch?v=5R40-XRu49M

If there is anything you do not understand, please let me know. Also, if you find any too easy or too hard, please let me know and we can find an alternative.

Have a go and let me know how it works out.

fresh_start59

Thanks!
I'll take a look at the videos later tonight (or tomorrow) and will give it a go.
I'll let you know how I do. :-)

fresh_start59

I gave the exercises a try with good and bad results.

So embarrassed. I failed miserably at the squats and lunges.
Not sure if it's because my leg muscles are too weak, if it's because my body is too heavy, or if it's because I have poor balance. I'm thinking it's all three. With both exercises (even without the bands), easing down was hard. Getting back up was impossible. In fact. I had to catch myself to keep from toppling over. I'm hoping that I can do these exercises after I lose some of this weight.

- Squat leg raise with band: http://www.youtube.com/watch?v=5oewij3YnA0
No way I can do this. I can't even do a squat without the band. However, I could do a partial squat holding onto the bathroom cabinet. I only did a few, then went back and did a few more. This morning, my thighs are really sore.

I've also seen videos showing people sitting and lifting up from a kitchen chair. I can do that, almost too easily. I tried the same with my coffee table (thank God it's sturdy) and found it to be more challenging since it's a couple inches lower, but not as challenging as the partial squat while holding onto the bathroom cabinet.


- Push up (modified as necessary – so from knees or against the wall ones)
Couldn't do even 1 knee push-up. I did wall pushups and they seemed easy. I also did a kitchen counter push-up, which was kind of an in-between. My only concern with the counter is if I slip I will knock out my teeth. LOL

- Dumbbell overhead press: http://www.youtube.com/watch?v=FpWrzp9Mnyg
Picked up another 10-lb dumbell so I could do this. It seemed easy at first, but got harder as I kept lifting.

- Lunge with resistance band: http://www.youtube.com/watch?v=qtpnHgMm5J0 (you can build up to lifting your leg)
This exercise is like the squat. Not enough strength or balance to do this even without the band. I could sort of do the motion by holding onto my dresser with one hand and my bed with the other.

- Resistance band bicep curl and lateral raise: http://www.youtube.com/watch?v=5CxQty99uN8
I liked this! I'm doing it with my green (light) resistance band. In the next week or two, I will probably move up to the red (medium) band.

- Seated row with resistance bands: http://www.youtube.com/watch?v=gKwZ6s71r5Y
Fun exercise. Did this with my green (light) band it was too easy. Will switch this to my red (medium) band next time.

- Rear raise with resistance band: http://www.youtube.com/watch?v=5R40-XRu49M
I was surprised that I was able to do this one. The exercise itself wasn't that hard, but getting down on my knees and putting the band over my foot took a bit more coordination than I thought. (LOL ... So glad nobody was watching!)

Sarauk2sf

I am glad you got on with some of them. I will try to give some suggestions/alternatives for the ones that were awkward for you shortly.

RetiredAndLovingIt

Bump so I can view the exercise band videos. Have the bands & want to learn how to use them.

DaniH826

If you can do wall push-ups, the idea of progression with those is that you continuously lower the angle until you eventually get to the floor.

So maybe try a dresser or table next and work on that until they're easy, then find a lower piece of furniture after that like a bed or whatever, etc. (just make sure the furniture is sturdy so you don't hurt yourself !!!!)

I'm currently doing push-ups using my bed frame, and one.of.those.days I will do a proper floor pushup, dangit!

I'm rooting for you. :flowerforyou:

Sarauk2sf

Poop - I forgot to get back to you with alternatives. Will get something for you tomorrow.

How is it going so far?

Sarauk2sf

Hi!

Sorry it took me a while to get back to you.

With regard to squats - this video shows how you can use a chair to do squats (no use of bands) - http://www.youtube.com/watch?v=tboLNWXfLAE I realize that you have tried it, but paying attention to form may help.

Also, if you can have a way to attached a rope or similar item to a secure place, you can use them to help stabilize you when doing squats. Similar to this: http://www.youtube.com/watch?v=ItR1vcQA5Qo


If you can see if either of the above work for you.


Re push up

This is a great series where you can progress with push ups: http://www.youtube.com/watch?v=1V1TpzUwokY&list=PL1F87E29E47EE1824

Oh, and re what you look like with some of the exercises ...no-one looks graceful trying to wrap those bands around their feet. I know I do not :happy:

Sarauk2sf

Locking so we can keep track of active threads. If you wish for the thread to be unlocked so you can update us or have further questions, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock it so you can.