There you are, Middle-Aged, overweight and out of shape. Your doctor tells you to start eating better, exercising and drop twenty-five pounds.

Just great, like you haven’t been trying to lose a few pounds, but nothing seems to work for you. You bought the Insanity Workout, got most of the way through the fitness test video and felt pretty good about yourself!

The next day you got up and were so sore you could barely move, good thing it’s Sunday.

So what went wrong? Sure, you were tired and out of breath but it wasn’t that bad.

The problem is you went from no exercising to a hard core workout with no thought to your existing physical conditioning, or lack thereof.

The first thing you need to do is get some core conditioning. Simple to do exercises anyone can do to work out the kinks from longs years of inactivity.

Here is a starter workout to get you going.

Rest 30 seconds to a minute between sets.

Day 1

1. Jumping Jacks – 2 Sets of 10.
2. Pushups – 2 sets of 5
3. Bodyweight Squat – 2 sets of 10
4. Ground-Zero Jump – 2 sets of 10

 

I know it doesn’t seem like much, but you will feel it in the morning.

Day 2 

1. Jumping Jacks – 2 Sets of 10.
2. Pushups – 2 sets of 5
3. Bodyweight Squat – 2 sets of 10
4. Ground-Zero Jump – 2 sets of 10

 

Same as Day 1, you’re still working the kinks out.

Day 3

Take a half-hour walk, make your dog happy.

Day 4 

1. Jumping Jacks – 3 Sets of 10.
2. Ground-Zero Jump – 3 sets of 10
3. Pushups – 3 sets of 10
4. Bodyweight Squat – 3 sets of 5
5. Mountain Climbers – 2 sets of 10
6. Squat-Thrusts – 2 sets of 5

 

Hope you got a good rest yesterday, you’re kicking it up a notch.

Day 5

1. Jumping Jacks – 3 Sets of 15
2. Ground-Zero Jump – 3 sets of 15
3. Pushups – 3 sets of 10
4. Bodyweight Squat – 3 sets of 15
5. Mountain Climbers – 3 sets of 10
6. Squat Thrusts – 3 sets of 5

 

Today is a little more intense, but you can do it, now.

Day 6

Take the day off, you’ve earned it.

Day 7

1. Jumping Jacks – 4 Sets of 20
2. Ground-Zero Jump – 4 Sets of 20
3. Pushups – 4 sets of 10
4. Bodyweight Squat – 4 Sets of 20
5. Mountain Climbers – 4 sets of 10
6. Squat Thrusts – 4 sets of 8

 

Follow this schedule for two or three weeks, adding reps and sets as you improve, and you’ll be well on your way to being able to tackle a more aggressive fitness plan.

These exercises are all fairly simple to do and are designed to work all major muscle groups. If you’re unfamiliar with any exercise a quick Google or YouTube search will get you going.