Lunges
Push ups
Sit ups
Sqats
as many as I can till I build up to 100
And some cardio at the gym
I feels intimidated by weight machines but is a future goals
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Good for you, @anon80629714. I still feel a little shy about going to our new gym. I’m waiting for the snow to melt for good.
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You can be like me try some of it at home 
I don’t think I can do push ups sit ups etc at gym
Weight machines aren’t very helpful anyways.
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I guess the squats and sit ups and push ups lunges help with strength too.
I do walking and use flat bands at home.
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Have you considered adding an exercise for your back?
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I have no idea what I’m doing but that’s a good idea. I’ll look into what exercises there are.
Yeah, it’s important to work out your back, especially when you’re doing ab exercises. If you want to stick to bodyweight exercises, pull-ups are great. If you’re open to doing a machine exercise, lat pulldowns are also great. Pull-ups might be better for you since they’re less specific and you have relatively few exercises in your routine. Not 100% sure about that, but they’re both very good, so it probably won’t matter much which one you choose. Or if you find a different one that’s also good.
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Dumbbell squat
Walking dumbbell lunges
Brisk incline treadmill walk or jog
Stay away from the machines…treadmill incline should be intervals (a minute on a minute off for 30 mins)
speed— anywhere from 2.5-4.5 mph
Keep the incline setting from 2.5-4%.
Try and maintain a stable number for 25mins.
25mins is more than enough.
Never change incline. But have a working (1 min) speed and a rest (1 min) speed. A minute on a minute off,
Do it at least once a week.
On another day after resting do the squat and lunge things.
@anon80629714 Do at least 30 minutes to 45 minutes of cardio. Bring your heart rate up at least.
Cardio is great…best benefit is weight loss from activating large muscles of posterior chain w/new stimulus. Less about building cardiovascular strength and more about improving strength body comp. and stimulating metabolism.
The biggest muscles in your body are in your glutes and hamstrings by cross sectional area, then you’ve got the quads (leave them alone). Uphill walking, jogging or even running or even sprinting will trigger hormones like hgh and testosterone, which will help burn fat and build muscle as well as allow recovery and healing in every body tisdue.
In order to safely work these muscles you need a strong core and back, you can build that with squats and lunges. Lunges are intuitive, squats are tougher to do properly.
Long slow cardio will make your heart and legs strong, but will cause cortisol release which will wrap fat around your torso, and generally break you down. You oughta focus on strengthening calves glutes w/uphill walking on incline (no impact force) and hamstrings w/squats.
I have a vague idea what all of that means, but it sounds anout right to me.
Hula hooping is good areobically and keeps you flexible
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Why do you say that?
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I lifted every day for a really long time. I guess I did use machine weights but my bread and butter was free weights, push ups, and pull ups. Before I joined the Navy I did a lot of bench press because I thought it would help with push ups. My push up technique was all mussed up from the bench. I could do a ton of them but I was doing them wrong.
https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/weight-training/faq-20058479
Free weights are versatile and inexpensive. They also simulate real-life lifting situations and promote whole-body stabilization. Free weights are generally safe when used with the proper technique. But it may take some practice to get used to lifting with free weights, and it’s essential to use proper technique.
Machine weights also can be effective weight training tools, as long as you use machines that adjust to your body dimensions and allow your joints to move through their natural motion paths. Machine weights are generally safe when used with the proper technique. Many people can learn to use them quickly.
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Cool. I’ve used both. The only thing I’ve lifted lately was a Big Mac and a diet Coke from McDonalds!
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That’s more than what I’ve been lifting.
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Thats great @anon80629714, I need to go to the gym too.
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