exercise programs

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The 5ish minute program

For beginners. Good for the first 2-6 weeks of your training or when you want to take it easy. You can do the same program 3-5 times per week or mix it up.

Pro-tip: do it twice for those with more experience and more time

5ish minute starter program 1

5 minute starter program 2

5minute intro program 3

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The 10-15ish minute program

For the intermediate: You’ve done 2-4 weeks of training, are feeling OK and are finding the exercises somewhat easy and think you can handle more.

Well, here you go

10ish minute intermediate program 1

10ish minute intermediate OA Optimism Exercise Program #2

10 minute getting strong intermediate program 3

Making your own exercise routines

You can just put together your own program by selecting a few exercises from the exercise inventory. With all the programs add a 5-10 minute walk before and after the exercises

Getting Started Principles (Beginner)

Choose 3-4 exercises

perform 5-12 repetitions of each exercise (that is one set)

choose 2-3 exercises that work all the muscles together

choose 1 balance exercise

Getting Stronger Principles (Intermediate)

perform 5-12 repetitions and if you can easily do more you need a harder exercise

try performing two sets of each exercise with 1-2 minutes rest between sets of exercises

choose 2 hip and knee together exercises

choose 1 hip exercise

choose 1 balance exercise