3-Day Full Body Fitness Routine for Weight Loss

A Captain, or an aspiring Captain, must keep physical fitness. This is a beginner-friendly, low-impact workout regimen designed to promote weight loss, utilizing bodyweight exercises that are gentle on the joints. Below is a structured 3-day-per-week plan for your consideration:

Monday – Full Body Workout:

1. Warm-up: 5-10 minutes of gentle walking in place or marching
2. Wall push-ups: 3 sets of 8-10 reps
3. Squats (holding onto a chair for support if needed): 3 sets of 10-12 reps
4. Standing bird dog: 3 sets of 8-10 reps per side
5. Seated leg lifts: 3 sets of 12-15 reps per leg
6. Wall plank hold: 3 sets of 15-30 seconds
7. Cool-down: 5-10 minutes of gentle stretching

Wednesday – Cardio and Core:

1. Warm-up: 5-10 minutes of gentle walking in place or marching
2. Low-impact jumping jacks: 3 sets of 30 seconds
3. Step-ups (using a sturdy, low step): 3 sets of 10-12 reps per leg
4. Seated Russian twists: 3 sets of 10-12 reps per side
5. Standing side leg raises: 3 sets of 10-12 reps per leg
6. Arm circles: 3 sets of 30 seconds (15 forward, 15 backward)
7. Cool-down: 5-10 minutes of gentle stretching

Friday – Full Body and Balance:

1. Warm-up: 5-10 minutes of gentle walking in place or marching
2. Chair dips: 3 sets of 8-10 reps
3. Wall slides: 3 sets of 10-12 reps
4. Standing calf raises: 3 sets of 15-20 reps
5. Stationary lunges (holding onto a chair for support): 3 sets of 8-10 reps per leg
6. Single-leg stand (for balance): 3 sets of 15-30 seconds per leg
7. Cool-down: 5-10 minutes of gentle stretching

General guidelines:

1. Start with a 5-minute warm-up before each session to prepare your body.
2. Rest for 30-60 seconds between sets.
3. Focus on proper form rather than speed or reps.
4. Listen to your body and stop if you experience pain (especially in your joints).
5. Stay hydrated before, during, and after your workouts.
6. On non-workout days, try to incorporate light activities like walking or stretching.

As you progress:

• Gradually increase the number of repetitions or sets.
• Add more challenging variations of the exercises.
• Consider incorporating light resistance bands for added difficulty.

Remember to consult with your doctor before starting any new exercise program, especially considering your age and arthritis. Start slowly and progress gradually to avoid injury and allow your body to adapt.

Combine this workout plan with a balanced, calorie-controlled diet for optimal weight loss results. Good luck with your fitness journey!