The 2016 School Elections

The idea of getting into shape for someone that has a significant amount of weight to lose can be daunting. Constructing a clear, periodized plan when beginning a new exercise regime is a great first step.

Keep it simple! This four week circuit program is designed for a new and/or unconditioned trainee.

Goals:

  • Introduce a schedule & routine
  • Build joint stability
  • Build a cardio-respiratory base
  • Create a mind-body connection
  • Jump start fat loss

It’s important to feel successful, so choose a program you will stick to. Your new routine should be challenging, but achievable.

Begin with shorter bouts of exercise. Initially aim for 20-30 minutes per session, 3 days a week. Ultimately you want to build 5 or 6 days a week at 60 minutes per session. Add small increments each week to get to that goal.

Here is a sample workout of a first month to build upon (keep in mind any necessary alterations for your body’s unique health concerns). For the weighted exercise, use weight that is heavy enough to provide a challenge, but still allows you to keep proper form.

Week 1 (3 days per week, minimum one rest day between workouts)

Circuit A (10 minutes)

  • 5 minutes- walk at easy pace
  • 30 seconds- walk at a challenging pace
  • 2 minutes – recovery walk
  • 30 seconds- walk at a challenging pace
  • 2 minutes- recovery walk.

Circuit B (Repeat circuit 1x)

  • Bent over cobra 15X
  • Bent over tricep extension 15X
  • Wall sit with bicep curl 15X
  • March in place- fast, 60 seconds

Circuit C (Repeat circuit 1x)

  • Bench plank 10-30 seconds
  • Modified squats 15X
  • Bent over row 15X
  • Weighted ball slams 15X

Week 2  (3 days per week, minimum one rest day between workouts):

Circuit A (15 minutes- two more intervals & recovery periods were added)

  • 5 minutes- walk at easy pace
  • 30 seconds- walk at a challenging pace
  • 2 minutes – recovery walk
  • 30 seconds- walk at a challenging pace
  • 2 minutes – recovery walk
  • 30 seconds- walk at a challenging pace
  • 2 minutes – recovery walk
  • 30 seconds- walk at a challenging pace
  • 2 minutes- recovery walk.

Repeat Circuits B & C 2x each.

Week 3  (3 days per week, minimum one rest day between workouts):

Circuit A (20 minutes- 5 minutes added to recovery walk)

  • 5 minutes- walk at easy pace
  • 30 seconds- walk at a challenging pace
  • 2 minutes – recovery walk
  • 30 seconds- walk at a challenging pace
  • 2 minutes – recovery walk
  • 30 seconds- walk at a challenging pace
  • 2 minutes – recovery walk
  • 30 seconds- walk at a challenging pace
  • 7 minutes- recovery walk.

Circuit B (Repeat circuit 2x- reps increased from 15X to 20X)

  • Bent over cobra 20X
  • Bent over tricep extension 20X
  • Wall sit with bicep curl 20X
  • March in place- fast, 60 seconds

Circuit C (Repeat circuit 2x-  reps increased from 15X to 20X)

  • Bench plank (Hold as long as you can.)
  • Modified squats 20X
  • Bent over row 20X
  • Weighted ball slams 20X

You want to get through the last rep of each exercise in proper form, but should feel challenging by that last rep.

Week 4: (4 days per week)

  • Same as week 3.
  • Add a 4th day of exercise dedicated to 30 minutes of steady paced cardio, as per your schedule availability.

Get out there, and get moving! 

Any questions? E-mail AskPongo@PongoPower.com!