I am a 27 yo, I am overweight(175cm for 98kg) and right now practicing little to no sports (biking everyday for 40 mins and an occasional swim in the pool).
When I was younger I practiced swimming and capoeira, enjoying both higly, but abandoned sports due to time constraints and lazyness.
I am now in a moment of my life where I have some spare mental energy and time (and I also recently gained quite a bit due to unehealty eating habits and no exercise) to devote to getting fit.
One of the main issue is that until I am fit I have a hard time making myself do exercises. I could, e.g. , go to the swimming pool, but without a clear set of exercises to perform I would get out of the pool feeling like I have not exercised satisfactorily.
I ask you to provide an exercise plan keeping in mind the following:
- Free body : any exercise should be carried out without using any instruments, I don't mind push ups or similar, but I don't like lifting weights or having to go to specific places to carry out the routine.
- Scalable : ideally, the plan is composed of a sequence of exercises to perform any other day. Starting with a low number of repetitions which can be approximately multiplied up after a period of time (e.g. 10 push-ups the first two weeks, than 1.5x each week until the seventh week). Bonus, if it could be split into smaller sessions (e.g. two 30 mins sessions) to fit other scheduling issues on occasion, great!
- Detailed : I wish to take as few decisions as possible on what I should do during a training session, so please make a specific list (10 of this, 20 of that, take a break, 10 of that other one). Include the needed stretching exercises and resources with descriptions of the exercises.
- Space requirements : ideally, (most) of the exercises are doable at home, or in the park, or in an big enough area in the office.
- Goals : the main goal is to lose weight and get fit and energetic, and keep exercising as an habit. The training session should be a moment of HARD work that challenges my current ability at any time and improves my fitness.
- Likes and dislikes Bonus, anything that could get me more flexible is welcome. I always enjoyed stuff like handstands and yoga-like stuff where you slowly assume different challenging positions. I do not like running at all.
This is what I ask for a complete answer, but please feel free to chime in with suggestion or resources, or even just part of routines that I could fit in. I will probably end up stitching pieces together for the final workout sheet, so all suggestions are welcome.
Thank you :)
EDIT This is a related question with useful information, but my request here is about building a set of exercise with some specific requirements.