Scroll down for a sample workout. This is meant for those looking for an orthopedic friendly workout that will prepare them for more advanced exercises later on.
Find a set of stairs and start at the bottom.
Right foot step up, then left.
Left foot comes back down, right foot stays on the step. Repeat for 1 minute. Switch legs. 1 minute. Do both sides twice. Rest only when necessary. Do this every day. Work your way up to 5 sets by the end of the week.
Find a counter top or other level, steady, sturdy surface about chest height.
Place hands on the edge of the counter top slightly wider than shoulder width. Lower your chest and hips together until your elbows are bent to 90° then press back up. Do as many of these as you can and type that number in your phone. Subtract 2 from that number and do that many after a 30 second rest. Subtract another 2 and repeat again after 30 seconds. Do this every day for the first week. 1 push up minimum.
Include at least 1 set of each of these exercises daily. This can be when you wake up, before OR after your workout. 1 set of each takes 90 seconds. You gotta do it.
By the end of your 1st week, your Friday or Saturday workout should look like this:
- Assisted deep squat hold with feet slightly wider than shoulders, 2 sets of 10 seconds
- Seated T-spine rotation with 2 breaths/side
- Step ups 5 minutes/side
- Hands elevated push ups 8, 6, 4, 4, 4
This entire thing takes only about 15-20 minutes. The power in it is doing it every day. After the first week, add exercises and resistance.