I am 5'7" tall and my weight is 80 kg. As you can guess, I am fat. I have lots of fat.
At one point of time (2016) I wasn't very fat (68 kg) and I was able to perform 10 pull ups, 35-40 push ups, and could squat and bench 50 kg (excluding the bar weight) for 10-12 reps.
Starting from 2017 or so, I turned alcoholic after moving to a cold hilly place, and have never worked out much since then. Maybe occasionally I would walk like 2 kms or perform bench/military. It was always for short duration to show any results. I have got weaker and also suffer from occasional backaches, waist pain, or neck pain. I can't do even a single pull up now. I can still do 15 push ups.
I am 27 years old now and I have realised staying fat is detrimental and I have to reduce my weight. Since January of this year I have stopped taking alcohol. I have to start exercising now to get stronger and lose some fat.
It so happens that gyms are closed in my place and may remain closed till it's safer. I have borrowed a long bar, an EZ bar, a bench and few plates from a friend.
May I have some advice on:
Simple home workout using the above mentioned equipment, and bodyweight movements?
Thanks in advance for your time.
I have started exercising. At present my routine looks like this:
5 AM: Walking around the house multiple times (~700-1000 metres); everyday
9 AM: Squat and bench press (30 kg, 3 sets, 10-15 reps); two days a week. Started last week. I plan to stick to it for two months.
6 PM: Walking again.