Hello,
@Joshua Peping
If you have to cut off a bit of fat, you can also run (or swim, or row) using MAF pace:
Method - Dr. Phil Maffetone
The 180 Formula: Heart-rate monitoring for real aerobic training. - Dr. Phil Maffetone
Regarding to the body movement patterns, here is an interesting reading (an article written by Dan John):
The 6 Foundational Movement Patterns | T Nation
If I were in your shoes, I'd go for something like that (related to training it itself):
MAF (2-3 times a week) + TNW (basically, 5 days a week) + deadlift (single leg deadlift or standard) / kettlebell swing + pull ups (3 times a week)
Indeed, all these things are highly progressive.
- MAF running: you can run longer and longer until reaching 45 / 50 minutes. No matters if you start with running only 10 minutes
- TNW has lots of progressions to get to the OAOL PU and pistol. Plus it will manage good rest, is not time & space consuming
- swing: this is possible to choose the weight pretty accurately
- pull ups: assistance is possible (bands, pulley)
Then, I'd add some flexibility and mobility
- Trifecta (twist hold / bridge / L-Sit) + Split (side & front)
- crawling / animal walks (lizzard, etc...)
Kind regards,
Pet'