You want to lose 20+lbs or just get fitter, or simply making the transition from getting off the couch…try this…

Your goal weight might be far off but don’t sweat it. “The more you weigh, the more you calories you burn during your workouts, like brisk walking”. So rather than doing doing a killer workout from the get-go, small, consistent efforts will help you shed pounds early on -and seeing those quick results will motivate you to stay on track.

Your challenge? Keeping injuries at bay. Excess weight makes exercise naturally harder on your joints. That’s why it’s important to start with basic bodyweight exercises or natural movements, which put lesser strain on your body and help you learn proper form. Once you master this fundamental move, your joints and muscle will be prepped to tackle more-difficult exercises with ease.

Do the workout below two or three times a week, completing two sets of each exercise, 12 to 15 reps per set (except where noted).

1. Bodyweight squat

bodyweight squatsStand tall with your shoulder width apart, arms extend straight of you at shoulder level.
a) Keeping your chest up, lower your body as far as you can by pushing your hips back and bending your knees
b) Pause slowy push yourself back to the starting position. That’s one rep.

The single leg squat, or “pistol squat”, can be used to make the exercise significantly harder as it requires one to have a great deal of balance, flexibility, and strength.

2. Pushup



Place your hands on the floor under your shoulders and extend your legs behind you.
(a) Keeping your back flat, lower your chest towards the floor
(b) Push back to start. That’s one rep.

Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

3. Bent-Over Row with L-Raise

Bent-Over Row with L-Raise

Bend at your hips, lowering your torso and letting your arms hang from your shoulders
(a) This is the starting position.Squeeze your shoulder blades together and raised your arms out to the sides to shoulder height, bending your elbows 90 degrees.
(b) Without moving your elbows, rotate your forearms forward as far as you can
(c) Reverse to return to start. That’s one rep.

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