Interesting question. One thing I've learned since I started as a personal trainer is that there is a vast range of "starting over" points. One person's starting over might be where can only hope to arrive at after a year of diligent work on strength, movement, posture, breathing, weight loss, and aerobic capacity.
As an example, the kettlebell swing -- some student are doing a swing within 30 minutes of being introduced to the kettlebell. Others take months of kettlebell deadlifts and goblet squats (regressed or modified to start, if necessary) before they're ready to even try swings under supervision.
Same thing with a get-up. Some people do one unweighted, with beautiful form and no problems right off the bat, and then they're ready to load it with a kettlebell. Other people need weeks or months strength work to even do an unweighted roll-to-elbow, a low sweep, or a lunge.
I should add that I am very pleased to work with the people who have the farthest to go, because they are the ones often "left behind" by the traditional fitness industry. Our way of training accommodates everyone!
Thinking of myself, I've never been
too far our of shape because I was a military member age 20-40 so had to maintain a minimum standard. But I was a smoker for many of those years, and never really excelled at anything physically until almost age 40 when I started kayaking and then bicycling. Currently at age 50 having added strength training for several years now and I'm probably in the best shape of my life. So I'm not sure what to think of as my starting over point.
I do however have an older sister who is not in good shape. So here is what I would do if she and I switched physical bodies, and I was starting there:
- 1st month: Walk 30 minutes per day. Walk at a moderate pace, collecting data on pace and heart rate but not reacting to the data. Just walk. Make a few diet changes to increase healthy food (veggies, fiber, protein) and decrease processed food and sugar. Do 5 x 5 squats every other day, holding onto something for support (doorknob, counter, etc.). On opposite days, 5 x 5 kettlebell deadlift and 5 x 5 kettlebell press, increasing weights with good form.
- 2nd month: Walk 30 minutes per day, but 2 days per week stretch it to 45 min or an hour, and possibly make intensity modifications based on pace or HR. Go hungry occasionally (an easy intermittent fast), skipping breakfast or dinner when it's convenient. Eat enough to maintain energy levels but enough of a deficit to lose excess body fat. Continue kettlebell work, perhaps progressing to goblet squats, swings, get-ups; S&S style.
- 3rd month: Continue walking and diet. Start a barbell strength program: deadlift, squat, press, and bench press. Along with that, do kettlebell swings 2x/week and get-ups 2x/week but only at light to moderate volume/intensity. Add a few easy calisthenics that can be done in small sets throughout the day such as air squats, wall-push-ups, jumping jacks. Add in any stretches or mobility for areas that may need work.
- Repeat until strong and feeling good, with healthy body composition. Possibly rotate barbell and kettlebell programs for strength and conditioning. Hike, kayak, bike, etc. for recreation and enjoyment. Pursue skills, strength, and interests to stay engaged and continue progressing in the desired direction.
