Help me design a beginner beginner fitness regime...(please?)

[20to10]

So, imagine someone's been in a coma for 5 years, then they wake up. It's your job to train them. Well, not really, but I'm asking you to help me design my fitness regime.

Some basic facts:

1. I can't really jump, run or even jog because of some residual problems following a botched surgery.
2. I can't do floor abdominal work because of shattered coccyx, it's very sore!
3. I have never done any exercise and was bedbound after surgery (item 1) for about 8 weeks. I lost a lot of muscle and never got it back, it's all just fat fat fat.
4. I'm 5'7", female, age 41, 2 kids and weigh a whopping 95kg/209lbs... ouch.
5. I am open to trying new things but probably won't be joining a proper gym for lack of time.

So, these are my resources:

6lb and 8lb kettlebells and a kettle bell video on the way
Turbo Jam (ordered)
Stationary Bike at home
once a week boxercise class for 1 hr
I'm going to try a trainer for a few sessions to see what I can do.

My eating is pretty good, though I was on 1100/1200 cals and now I've moved up to 1400. You can see it on....


How does this sound and how would you balance these out?

22min/day on bike (I started last week with 20min and I'm moving up 2min/week)
1x/wk boxercise 1 hr
20min kettlebells, every other day
1x/wk aquafit water aerobics
____ turbojam (don't know how much I am able to do as I've not gotten video yet but tried the Learn and Burn on Youtube)

Any observations or help would be greatly appreciated. I have ZERO natural talent for any sport or physical activity except walking and even that is sometimes a bit sketchy!!

Thanks in advance if you offer any advice or even a comment or two!

 

[Big D]

now me, I love kettelbells. I have two of them myself, but they're more in the 35lb range. The swings, squats, dead lifts and such (if you can do them) seem to be working for me. What exercises are you doing with them?

Actually, your routine right now looks pretty decent as well as reasonable.

 

[20to10]

Thanks for the response BigD. Well, I'm not doing anything with them yet as I am starting with the trainer on them this week. I'll let you know!

 

[3kids4me]

I've heard Turbo Jam is great. If you follow that I bet the weight will drop off quickly. Sounds like you are on the right track.

 

[KaraCooks]

Read the sticky posts in the exercise area, especially the one titled The Conceptual Side of Weight Lifting.

The thread explains how to set up a basic workout that includes weights (of some kind) and cardio. Read through all the concepts and then see the types of exercises Steve has laid out. You can google the exercises and see them in action on youtube and also learn about alternatives using the equipment you have available.