Workout Plan: Back Strengthening and Weight Loss Frequency: 3-4 times per week (alternate days to allow for recovery) Warm-up: Begin each workout with a 5-10 minute warm-up to increase blood flow and prepare your body for exercise. This could include brisk walking, stationary cycling, or light cardio exercises. Circuit: Perform each exercise in order with minimal rest between exercises. After completing all the exercises, rest for 1-2 minutes and repeat the circuit for the specified number of sets. Set and Rep Scheme: For back strengthening exercises: 3 sets of 10-12 reps For cardiovascular exercises: 20-30 minutes of moderate-intensity exercise Exercises: Low-Impact Cardio (Choose one): Stationary Cycling: 20-30 minutes at a moderate pace Swimming: 20-30 minutes of swimming or water aerobics Brisk Walking: 20-30 minutes at a comfortable pace Bodyweight Squats: Stand with feet hip-width apart. Perform 3 sets of 10-12 reps. Focus on proper form, pushing through your heels and keeping your knees aligned with your toes. Seated Leg Extensions: Sit on a chair or bench with your back straight. Perform 3 sets of 10-12 reps. This exercise helps strengthen the quadriceps without putting excessive strain on your knees. Lat Pulldowns (or Assisted Pull-Ups): Use a lat pulldown machine or an assisted pull-up machine if available. Perform 3 sets of 10-12 reps. Strengthening your back muscles will aid in improving posture and supporting your spine. Bent-Over Dumbbell Rows: Hold a dumbbell in each hand, hinge at your hips, and slightly bend your knees. Perform 3 sets of 10-12 reps. Focus on squeezing your shoulder blades together as you pull the dumbbells towards your waist. Plank: Hold a plank position on your forearms and toes, keeping your body in a straight line. Hold for 20-30 seconds initially, aiming to increase the time as you progress. Perform 3 sets. Remember, consistency is key. As your fitness improves, you can gradually increase the weight, reps, or intensity of your exercises. If your knee pain persists or worsens, consult a physical therapist or healthcare professional for personalized guidance on how to modify the exercises to accommodate your condition.