A basic calisthenic program can supplement a basic walking program.  The walking program works your heart, lungs, and circulatory system.  This calisthenic supplement will benefit your

  • muscles
  • ligaments,
  • tendons, and
  • bones.

After one month of establishing a good fitness base with the walking, you can start this supplemental program.  It works most of the muscles of the body.  These exercises can all be performed at home.

The Workout

  1. Body Squat
  2. Push Up (whatever variety that suits your strength level)
  3. Crunches
  4. Single Leg Lunge
  5. Knee Ins
  6. Mt. Climbers
  7. Forward Bends
  8. Chair Dips
  9. Heel Touch (10 to each side)
  10. Jumping Jacks

Guidelines

  • Perform each exercise once for ten repetitions with 15-30 seconds rest between each exercise
  • After the first 2-4 weeks, you can add a second rotation of the ten exercises with gradually less rest.
  • Properly stretch after the workout
  • If you feel any discomfort, stop the exercise immediately

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