The following sample programs can be used as-is or mixed and matched as you see fit. The BEST program is going to be customized to your needs. Select individual exercises that are challenging but doable.
​
BEGINNER PROGRAM
• Walk for 30 minutes 5 to 7 days/week
• Workout 2 days/week for 30 to 45 minutes with 48 to 72 hours between
workouts (e.g. Monday and Thursday)
Choose a a few exercises from each of the following categories:
° Upper and Lower Body Strength and Power
° Balance and Mobility
° Core and Posture
Example Beginner Program (can be scaled back as needed)
Strength and Power
-- 2 sets of 10-12 repetitions of each of the following exercises separated by 30 seconds of rest
-- Choose a resistance or load that is somewhat hard to complete 10-12 repetitions with
Body Weight Squat (p. 58) or Box/Chair Squat (p. 62)
RDL (p. 65)
Bug Stomps (p. 75)
Glute Bridge (p. 77)
Standing Two Arm Row (p. 81)
Standing Two Arm Chest Press (p. 86)
Balance and Mobility
4-Stage Balance (p. 101) - choose the most challenging position and hold for 20-30 seconds, 2 times
Straight Leg March (p. 109) - 20 marches total, 2 times
Heel Walk (p. 109) - 20 steps, 2 times
Toe Walk (p. 110) - 20 steps, 2 times
Core and Posture
Dead Bug (p. 136) - 12 repetitions, 2 times
Bird Dog (p. 137) - 12 repetitions, 2 times
​
INTERMEDIATE PROGRAM 1
• Walk for 30 minutes on Tuesday, Thursday, and Saturday
• Workout 3 days/week for 30 to 45 minutes (same exercises as above)
INTERMEDIATE PROGRAM 2 (same walking as above)
° Monday and Friday - Full Body Strength and Power AND Balance and Mobility
° Wednesday - Core and Posture
ADVANCED PROGRAM I
• Walk/jog/hike for 30 minutes on Wednesday, Saturday, and Sunday
• Workout 4 days/week for 45 to 60 minutes
° Cardio – HIIT for 20 minutes on Monday and Thursday; Moderate
intensity cardio for 30 minutes on Tuesday and Friday
° Monday and Thursday - Lower Body Strength and Power AND Core and Posture
° Tuesday and Friday - Upper Body Strength and Power AND Balance and Mobility
ADVANCED PROGRAM II
• Walk/jog for 30 minutes on Saturday and Sunday
• Workout 5 days/week
° Cardio each day alternating between:
20 minutes HIIT
30 minutes moderate intensity
° Monday, Wednesday, and Friday - Full Body Strength and Power
° Tuesday and Thursday - Balance and Mobility AND Core and Posture