12-week low-impact workout and diet system for BMI 30.0–34.9 beginners.
This program is for general fitness support. Clients with high blood pressure, diabetes, heart issues, knee pain, back pain, dizziness, or medication should consult a doctor first.
Main goal: lose 5–10% of body weight safely while improving stamina, strength, and confidence.
Weeks 1–4
Foundation, habit building, walking, low-impact dance.
Weeks 5–8
Fat burn, longer workouts, more strength training.
Weeks 9–12
Transformation, stamina, consistency, body recomposition.
| Day | Workout | Duration |
|---|---|---|
| Monday | Low-impact dance cardio | 20–40 min |
| Tuesday | Strength beginner | 20–30 min |
| Wednesday | Walking | 20–45 min |
| Thursday | Low-impact dance cardio | 20–40 min |
| Friday | Strength + mobility | 20–30 min |
| Saturday | Dance party workout | 30–45 min |
| Sunday | Rest and stretch | 10–15 min |
March, step touch, side tap, salsa basic, merengue march, cumbia basic.
Chair squat, wall push-up, calf raise, side leg lift, seated knee lift.
Seated core twist, standing crunch, dead bug beginner, breathing brace.
Walking, stretching, deep breathing, gentle mobility.
Use the talk test:
| Level | Feeling | Instruction |
|---|---|---|
| Easy | Can talk normally | Good for warm-up |
| Moderate | Can talk but breathing faster | Best fat-loss zone |
| Hard | Difficult to talk | Avoid at the start |
Main rule: protein every meal, half plate vegetables, controlled rice, no sugary drinks, less fried food.
½ vegetables + ¼ protein + ¼ carbs.
2 boiled eggs + banana
or oatmeal + egg
Chicken/fish/tofu + vegetables + ½ to 1 cup rice.
Apple, boiled egg, cucumber, Greek yogurt, or nuts.
Fish soup, chicken salad, tofu, vegetable omelet, small rice.
Program Name: Obese Class 1 Body Reset Program
Duration: 12 weeks
Includes: low-impact dance workouts, strength training, walking plan, Filipino meal guide, weekly progress tracking, and accountability support.