PLUS SIZE Full body Workout / Obese Beginner Workout/ Low Impact / No Equipment / No Jumping
5 minutes of light cardio, such as walking or jogging in place
10 reps of each of the following exercises:Arm circles
Leg swings
Torso twists
Neck rolls
Workout
Squats
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Squats exercise
Squats are a great exercise for toning your legs and glutes.
Start with your feet shoulder-width apart and your toes pointing slightly outward.
Lower your body down until your thighs are parallel to the ground, keeping your back straight and your core engaged.
Drive through your heels to return to the starting position.
Repeat 10-15 times.
Push-ups
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Pushups exercise
Push-ups are a great exercise for toning your chest, triceps, and shoulders.
Start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels.
Lower your body down until your chest touches the ground, keeping your core engaged.
Push back up to the starting position.
If you are unable to do a full push-up, you can start on your knees or use a wall for support.
Repeat 10-15 times.
Rows
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Rows exercise
Rows are a great exercise for toning your back and biceps.
You can use a resistance band, dumbbells, or a cable machine to do rows.
If you are using a resistance band, loop it around a sturdy object and hold each end in a hand.
If you are using dumbbells, hold one in each hand.
Bend at the waist and lean forward until your back is parallel to the ground.
Keeping your elbows close to your sides, row the weights up to your chest.
Lower the weights back to the starting position.
Repeat 10-15 times.
Lunges
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Lunges exercise
Lunges are a great exercise for toning your legs and glutes.
Start with your feet together.
Step forward with your right leg and lower your body down until both knees are bent at a 90-degree angle.
Make sure your front knee is directly over your ankle and your back knee is hovering just above the ground.
Drive through your right heel to return to the starting position.
Repeat 10-15 times on each leg.
Crunches
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Crunches exercise
Crunches are a great exercise for toning your core.
Lie on your back with your knees bent and your feet flat on the ground.
Place your hands behind your head and curl your upper body up towards your knees.
Lower your body back down to the starting position.
Repeat 10-15 times.
Cool-down
5 minutes of light cardio, such as walking or jogging in place
10 reps of each of the following stretches:Hamstring stretch
Quadriceps stretch
Calf stretch
Chest stretch
Back stretch
This is just a sample workout, so you can adjust it to fit your own fitness level and goals. Be sure to listen to your body and take breaks when you need them.