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Restorative Fitness: Fitness Plan for Obesity and Deconditioned Adults

This program is designed for individuals managing obesity, chronic fatigue, or the physical effects of prolonged inactivity. Whether you’re rebuilding strength after a health setback or taking your first steps toward improved wellness, this plan meets you where you are — offering movement that restores, empowers, and supports your progress at every stage.

Structured across beginner, intermediate, and advanced levels, the planner helps you develop confidence, mobility, and physical resilience through safe, gradual progression.

What This Planner Includes:

Chair-based, standing, and low-impact movement progressions

Exercises adapted for joint strain, fatigue, and larger body types

Breathing techniques to support nervous system regulation and movement pacing

Strength, mobility, and functional movement circuits for everyday life

Built on evidence-based methods that prioritize accessibility, safety, and gradual progress for all fitness levels

Obesity & Deconditioned Planner

Obesity & Deconditioned Fitness Planner

Beginner Level

Workout 1: Circulation & Core Activation (Seated)

  • Seated March + Arm Swing – 3 sets x 30 sec
  • Seated Shoulder Rolls + Deep Breath – 3 sets x 8 forward / 8 back
  • Chair Heel Slides (Alt. Legs) – 3 sets x 10 reps
  • Seated Reach + Overhead Pull (Invisible Band) – 3 sets x 10 reps
  • Diaphragmatic Breathing (Hands on Belly) – 2–3 rounds x 5 deep breaths
  • Ankle Circles (Both Directions) – 2 sets x 10 per foot

Workout 2: Chair Strength & Coordination

  • Sit-to-Stand (Chair with Arms for Support) – 3 sets x 6–8 reps
  • Wall Push-Ups (Incline Angle) – 3 sets x 8 reps
  • Seated Knee Extension (Alt. Legs) – 3 sets x 10 per side
  • Seated Band Row or Arm Pullback (No Equipment Option) – 3 sets x 10 reps
  • Wrist Circles + Finger Squeeze – 2 sets x 15 sec each
  • Box Breathing (4-4-4-4 Count) – 2 rounds

Workout 3: Standing Balance & Mobility

  • March in Place (Holding Counter or Wall) – 3 sets x 20 steps
  • Side-to-Side Step Tap – 3 sets x 20 sec
  • Wall-Assisted Standing Calf Raise – 3 sets x 10 reps
  • Shoulder Wall Slide or Arm Raise – 3 sets x 8 reps
  • Wall Chest Opener Stretch – 2 sets x 20 sec
  • Standing Cat-Cow (Hands on Counter) – 2 sets x 6 slow reps

Workout 4: Core Awareness + Chair Strength

  • Chair Press Down (Hands Pressed into Seat) – 3 sets x 5–10 sec holds
  • Seated Knee Lift + Pause – 3 sets x 6 per side
  • Shoulder Taps (Seated or Standing) – 3 sets x 8 reps
  • Seated Leg Extend + Point/Flex Foot – 2 sets x 6 per leg
  • Overhead Arm Reach + Exhale – 3 sets x 5 reps
  • Wall Breathing with Arm Sweep – 2 rounds x 5 breaths

Workout 5: Gentle Strength + Coordination

  • Step-Touch with Arm Reach (Chair Nearby) – 3 sets x 30 sec
  • Standing Sit-to-Stand (Assisted) – 3 sets x 6 reps
  • Standing Shoulder Press (Wall or Band Optional) – 3 sets x 6–8 reps
  • Toe Taps Forward + Side (Holding Wall) – 3 sets x 10 per side
  • Wrist Roll + Light Resistance Squeeze – 2 sets x 15 reps
  • Box Breathing (Relaxed Seated Position) – 2 rounds

Workout 6: Recovery Flow & Movement Confidence

  • Wall Shoulder Circles + Arm Sweep – 3 sets x 8
  • Chair Forward Reach + Tall Sit – 3 sets x 6
  • March in Place (Seated or Standing) – 2 sets x 30 sec
  • Heel Raise + Toe Tap (Standing, Assisted) – 2 sets x 10
  • Deep Diaphragmatic Breathing + Calm Pause – 3–4 slow breaths
  • Reflection Prompt (optional): “What’s one way I moved today that felt good?”

Intermediate Level

Workout 1: Standing Strength & Core Activation

  • March in Place (Standing, Arm Drive) – 3 sets x 30 sec
  • Wall Push-Up with Hold – 3 sets x 8 + 5 sec hold
  • Standing Knee Raise + Reach – 3 sets x 10 per side
  • Step-Touch + Overhead Reach – 3 sets x 20 reps
  • Wall-Assisted Heel Raise + Pause – 3 sets x 10
  • Wall Breathing with Arm Sweep – 2 rounds

Workout 2: Posture & Mobility Boost

  • Wall Slides – 3 sets x 10 reps
  • Shoulder Retractions + Chin Tuck – 3 sets x 10 reps
  • Standing Cat-Cow on Wall – 2 sets x 6
  • Overhead Arm Sweep + Exhale – 2 sets x 5 reps
  • Seated Hamstring Stretch + Reach – 2 x 20 sec/leg
  • Guided Diaphragmatic Breathing – 3–4 breaths

Workout 3: Lower Body & Balance

  • Sit-to-Stand – 3 sets x 8–10 reps
  • Standing Knee Raise + Arm Drive – 3 sets x 10 per side
  • Wall-Assisted Squat Hold – 3 sets x 10–15 sec
  • Step-Touch + Arm Circles – 3 sets x 30 sec
  • Standing Calf Raise + Wall Support – 3 x 12
  • Ankle Circles + Toe Flex – 2 sets

Workout 4: Core Control & Stability

  • Bird Dog (Wall-Assisted) – 3 sets x 10 reps
  • Seated Knee Lift + Reach – 3 sets x 10 reps
  • Overhead Wall Press + Exhale – 3 sets x 8 reps
  • March in Place (Arms Overhead) – 3 sets x 20 sec
  • Forearm Press into Chair – 2 rounds x 5 sec hold
  • Box Breathing – 2–3 rounds

Workout 5: Functional Strength Circuit

  • Wall Push-Up to Shoulder Tap – 3 sets x 8
  • Toe Taps Forward + Side – 3 sets x 10 each
  • Chair Sit-to-Stand + Pause – 3 sets x 6–8
  • Step Through Lunge (Support if needed) – 3 sets x 6/leg
  • Wrist Mobility – 2 sets x 15 reps
  • Breath-Focused Seated Cooldown – 3 breaths

Workout 6: Restorative Flow & Recovery

  • Arm Reach + Diagonal Pull – 2 sets x 10 reps
  • Wall Shoulder Sweep – 3 sets x 8 reps
  • Step Tap (Gentle) + Arm Drive – 2 sets x 20 sec
  • Guided Seated Stretch: Hamstring, Chest, Back – 20 sec each
  • Box Breathing + Calm Reset – 2 rounds
  • Reflection Prompt: “What progress did I notice this week?”

Advanced Level

Workout 1: Integrated Strength Circuit

  • Wall Sit + Arm Reach – 3 sets x 15–20 sec
  • Chair Squat (Unassisted if Able) – 3 sets x 8 reps
  • Step-Up + Knee Raise – 3 sets x 6/leg
  • Wall Push-Up + Elbow Drive – 3 sets x 8
  • March in Place + Arm Drive – 2 sets x 30 sec
  • Box Breathing – 2 rounds

Workout 2: Mobility & Joint Resilience

  • Wall Shoulder Sweep – 3 sets x 8
  • Standing Hip Circle – 2 sets x 10/leg
  • Thoracic Reach + Twist – 3 sets x 8/side
  • Toe Taps Forward + Side – 3 x 10/side
  • Deep Diaphragmatic Breathing + Stretch Hold – 2 rounds
  • Reflection Prompt: “What felt more mobile today?”

Workout 3: Core Endurance & Control

  • Wall Dead Bug (Flat Back Pressed) – 3 x 10
  • Standing Core Rotation + Arm Sweep – 3 x 10
  • Seated Toe Tap + Core Brace – 3 x 10
  • Step-Touch + Overhead Pull – 2 x 20
  • Breath-Guided Hold + Gentle Neck Relaxation – 2 rounds

Workout 4: Strength + Stability Combo

  • Squat to Overhead Reach – 3 sets x 8
  • Step Back Lunge (Wall Assist Optional) – 3 x 6/leg
  • Wall Push-Up to Knee Drive – 3 x 6/side
  • Chair Sit Tall + Resistance Band Row – 3 x 10
  • March in Place – 2 x 30 sec
  • Reflection Prompt: “What challenged my strength today?”

Workout 5: Power & Functional Motion

  • Chair Squat to Calf Raise – 3 sets x 8
  • Side Step + Reach (Quick Tempo) – 3 sets x 20 sec
  • Arm Drive Power Swing – 3 sets x 8
  • Diagonal Wall Press + Push – 3 x 10
  • Step-Touch Cooldown – 2 sets x 20 sec
  • Box Breathing – 2–3 rounds

Workout 6: Recovery, Flow & Reflection

  • Wall Shoulder Circles + Arm Sweep – 3 sets x 8
  • Standing Cat-Cow – 2 sets x 6
  • Chair Forward Reach + Roll-Up – 3 x 6
  • Standing Calf Stretch + Breathing – 2 x 20 sec/leg
  • Guided Calm Reflection + Recovery Pose – 1–2 rounds
  • Prompt: “What strength did I build this week?”