I’m trying to come up with a very basic bodyweight programming for my mom. I think a circuit style training done every other day would be a good starting point. I want to make it simple and be something she can do at home, that way the actual scheduling can be flexible and she can do it whenever she has time.
Hold a plank for 10 seconds
Some sort of lungex5
Some sort of pullx5
Repeat 5 times. Rest as needed. Progression is adding reps until we get to 10 reps and increasing the plank hold up to 30 seconds, at which point we think of new things to do or choose more difficult exercises.
The problem is that I don’t know what kind of pulling she can do. She can’t do chin-ups and I don’t want her to attempt to do chin-up progressions without me as I’m worried she can hurt herself. I’ve looked up several horizontal pulls but they all require equipment that are difficult to have at home.
Would band pull-aparts and hanging off a bar be enough for now? Or should I get a 15lb-20lb DB and have her do DB rows with that?
For some added context- she is reasonably active and walks around a lot. She isn’t exactly over-weight, but she has never done any sort of resistance training. Her doctors suspect that she is going into pre-diabetic territory. That + difficulty falling asleep is why I’d like her to start doing some sort of resistance training. I’m hoping it fatigues her and helps her fall asleep better and starts building some muscle mass. Her diet is not great, but the good thing is that she has recently reduced food intake and so lost ~10lb just from that alone. I think it would be easy to ask her to eat some more eggs + drink olive oil throughout the day to increase healthy fat and protein intake.