So I’ve been out of the game a couple of years, I did a bit of calisthenics but I’m too fat now to go at that and also I was never flexible which brought a bit of a wall to that path.
I’ve about 10kg put on past my resting happy weight and 13-15kg past my prime. I’m looking to drop weight first and foremost and maybe build stamina.
I have my own barriers tl push through, hoping this restart takes but mostly I now have to be self motivated because a change in location means no classes only gym access.
So… Could anyone provide a quick 45-60 minute routine to get me started. I’m 183cm and 100kg.
I honestly mostly do running nowadays. I can definitely see the monotony in running. I combat that by listening to a lot of podcasts while doing my rounds. There are so many out there that i’ll never run out of new content.
Tbh for a weight routine i’d have to look around myself. Since i adtmitteldy don’t follow one for a while now. But i think the main difference between most would be the choice between doing a push/pull/leg split or doing more of a longer full body workout like 2/3 a week, but with more rest inbetween. For the former with dumbbells you’d probably look at something like this:
Push: Chest Press. Overhead Tricep Extension, Incline Fly, Arnold Press,
Pull: Bicep Curl, Bent-over Row, Reverse Fly, Shrug,
Legs: Some squat variation, lunges, some deadlift variation, calf raises
Maybe throw in some farmer’s walk to any of those 3.
And then i guess the usual maybe 3-4 sets of 8-12 reps?
The thing Lemmy sadly still misses is all the resounces crowdsourced by subs in their wikis. On reddit you’d have probably just been able to look there and have a few basic options