Sample workout

Day 1 — Easy Start (about 20 minutes)

1. 1. March in place — 3 minutes

   Stand tall, lift your knees one at a time. Hold a chair if you like. Breathe easy.

2. 2. Chair sit-to-stand — 3 rounds of 8

   Sit on a sturdy chair. Stand up slowly without using your hands if you can. Sit back down slowly.

3. 3. Wall push-ups — 3 rounds of 10

   Hands flat on a wall at shoulder height. Bend your elbows to bring your chest toward the wall, then push back.

4. 4. Standing calf raises — 3 rounds of 12

   Hold the back of a chair. Rise up on your toes, pause, and lower slowly.

5. 5. Gentle stretch — 4 minutes

   Reach your arms overhead, then touch your thighs. Turn your head slowly side to side. No bouncing.

Stop any move that hurts. This is not medical advice.