20M / 57kg — Lost my childhood athleticism, agility, and flexibility. How do I build a beginner routine to get it back? (Have pool, DBs, treadmill)
Hey everyone,
I’m a 20-year-old male, currently weighing 57kg. Growing up, I was always a massive sports enthusiast and an athlete. Speed, agility, and flexibility were my absolute biggest strengths.
However, after COVID-19, I completely lost my workout routine and structure. I ended up gaining a lot of weight (I used to be quite underweight at 42kg, so the weight gain itself isn't bad, but I've lost my conditioning).
A couple of months ago, I started getting back into it and spent a month consistently running and cycling. But over the last month, due to traveling, intense studying, and work, I haven't done a single workout.
Now that I'm trying to start again, I am seriously struggling with my flexibility, agility, and speed. It's incredibly frustrating because these used to be second nature to me. I feel like a complete beginner again.
I want to build a proper, consistent routine to win my athleticism back.
Equipment I have access to:
- Dumbbells (DBs)
- Swimming pool
- Treadmill
- Stretching machine
What are some highly effective exercises or specific routines you'd recommend for someone in my position to rebuild that foundation of speed and agility? How should I structure my week as a beginner without burning out?
Appreciate any advice or program recommendations!