Starter workout for overweight exercisers

Obese Exercisers

See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.


Go for a 5min moderate, easy paced walk on a treadmill or outside.

Wall push ups

Find a wall and extend your arms, placing your hands on it, directly in front of you at shoulder height. Take a step back from the wall. To begin, simply flex through the elbows, pulling them back like a cricket instead of out in line with your shoulders. Lower until your nose touches the wall then extend to return to start.

Seated bicep curls

Sit and hold light to medium dumbbells. Curl the weight up toward your shoulder and release. Avoid swinging the weights and keep the abs engaged. Repeat.

Seated ab rotations

Sit with good posture holding a medium dumbbell in front of chest. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward. Contract abs to bring the weight back to center and then rotate to the left. Repeat.

Medicine ball slams

Grab a medicine ball and raise it over head. Slam the medicine ball down on the ground as hard as you can, using your whole body on the downward movement. Pick it up and repeat.

Seated overhead press

Sit with good posture holding light-medium dumbbells in both hands.  Begin the move with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post). Press the weights overhead and lower back down, repeat.

Seated medicine ball chest squeeze

Sit tall and hold a medicine ball at chest level and squeeze the ball with the palms of hands to contract the chest. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull the ball back to chest. Repeat.

Seated leg raise

Sit on edge of bench with legs extended to floor. Place weight between ankles or use no weight. Grasp edge of bench. Lean torso back and balance body weight on edge of bench. Raise legs by flexing hips and knees while pulling torso slightly forward to maintain balance. Return by extending hips and knees and lean torso back to counter balance. Repeat.