Comrades! I need a workout routine.

[Toxiccure]

Hello, I am new here and I am sort of out of shape. I can not run too far without running out of breath and I can not get past 20 or so push ups.

Please keep in mind that I have only the local park to run and that I do not have weights.

Thank you.

[red cat]

Try to rotate your palms outwards by 180 degrees and do your push-ups in that posture. If you practice this way then a few months later you will be able to do more normal push-ups.

[FreeFocus]

I think you should stick with doing regular push-ups, and even try explosive push-ups where you start in the up position, go down, and then explode up as far as you can. Also try to bring your hands together so your thumbs touch, this will work your triceps.

Do pull-ups and chin-ups if you have access to a bar or sturdy door frame.

For running, take a look at HIIT (high intensity interval training).