A reader recently asked me for the specifics of my exercise routine. I talk a lot about walking and rucking (def. combining cardio and strength training by making a regular walk more challenging, improving endurance, burning more calories, and building functional strength in your legs, core, and back), but for the last few months, I have also been quietly building a "strength stack" in my apartment bedroom.
When I started this journey at 400+ pounds, traditional gym advice didn't apply. Jumping jacks would have destroyed my knees. Bench pressing was a logistical nightmare.
I needed a system that respected the physics of my situation. At my starting weight, I wasn't starting from zero; I was starting in "Hard Mode"
So, I turned to Calisthenics (bodyweight training). But I didn't start by trying to be a ninja. I started by mastering Leverage and Regressions.
Here is the routine I use to rebuild my hardware.
📣 IMPORTANT DISCLAIMER 📣
I am not a doctor, a physiotherapist, or a fitness professional. I am a guy on the internet.
The routine below is what I perform, but I do so under strict medical advisement
The Core Philosophy: Form > Everything
Before we get to the moves, there is one rule that rules them all: Form is Paramount.
I do not care about speed. I do not care about "feeling the burn"
A "Perfect Rep" means:
Full Range of Motion: All the way "down", all the way "up"
. Controlled Tempo: No momentum. 2 seconds down, 1 second up
. Zero Joint Pain: Muscles can burn; joints cannot hurt
.
Phase 1: The "Boot Sequence" (Mobility & Core)
I never skip this. This isn't about getting a "pump"; it is about preparing my joints and nervous system for the load
1. Cat-Cow (Spinal Mobility)
This wakes up the spine. I move between a rounded "cat" back and an arched "cow" back
2. Joint Rotations My wrists and shoulders take a beating, so I have to lube the gears.
Shoulder Rolls: Forward and backward
.
Wrist Rotations: Crucial for push-ups
. After each set of rotations (first in one direction, then in the other), I stretch my forearm against the wall, once with the wrist "up" and once with the wrist "down".
Hip & Ankle Circles
. Both directions for each movement.
3. The Core Activation
This isn't for "six-pack abs." It’s to create a stable "trunk" so I don't injure my back
Glute Bridges: Lying on my back, squeezing the glutes to lift hips until the body is a straight line.
Bird-Dogs: On all fours, extending opposite arm and leg while keeping the back flat as a table.
Dead Bugs: Lying on my back, lowering opposite limbs while keeping my lower back glued to the floor.
Phase 2: The Foundational Movements
Once the system is online, I move to the strength work. I focus on four primary movement patterns.
1. The Push (Push-Up Progression)
The Start: Wall Push-ups. Standing arm's length from a wall and pushing away.
The Progression: Now that I have mastered the wall, I've moved to an incline (for me, a kitchen counter), then a low table, then the floor.
2. The Squat (Leg Strength)
The Start: Chair Squats. Standing in front of a chair, sitting down under control, and standing back up without using hands.
The Progression: Eventually, you just "tap" the chair, and finally, do full bodyweight squats
.
3. The Pull (Row Progression)
The Start: Wall/Doorframe Rows. Standing in a doorway, grabbing the frame, and pulling the chest forward using back muscles.
The Progression: This is vital for posture. I use the doorframe to simulate a row, focusing on the squeeze.
4. The Hinge (Posterior Chain)
The Start: Glute Bridges (see Phase 1).
The Progression: "Good Mornings." Hands behind head, back flat, hinging at the hips until the torso is parallel to the floor.
My Personal Log: Where I Am Now
Just for the record, here is my current status. I track this consistently because data keeps me honest.
The Warm-Up:
10 Cat Cows
15 Glute Bridges
10 reps of all other rotations (Shoulders, Wrists, Hips, Ankles)
The Work (2 Sets of 15 Reps):
Push: I have advanced from Wall Push-ups to Counter-Top Incline Push-ups. The leverage is harder, but the form is solid.
Squat: I was able to bypass the chair and started with Full Bodyweight Squats. My legs have carried my weight around for 53 years; they are stronger than I thought.
Pull: I am gradually increasing the angle of my doorframe rows/pull-ups until I get a set of resistance bands with a door anchor to take it to the next level.
Hinge: I stick to the Glute Bridges and Good Mornings.
The Takeaway
The most important thing I’ve learned is that anyone can start.
It doesn't matter if you can't do a floor push-up. Do it against a wall. It doesn't matter if you can't squat. Sit in a chair and stand up.
By using leverage, you can scale any exercise to meet you exactly where you are
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