exercise programs
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](https://images.squarespace-cdn.com/content/v1/5ecc2ac63da5726ae0cf463c/1642089832028-QZEJVUG1BY2L35V0KNJX/image-asset.jpeg)
![5 minute starter program 2](https://images.squarespace-cdn.com/content/v1/5ecc2ac63da5726ae0cf463c/1642089845583-PVGHHE5CN3LRD0LKW70Y/image-asset.jpeg)
![5minute intro program 3](https://images.squarespace-cdn.com/content/v1/5ecc2ac63da5726ae0cf463c/1642089860810-F0F0PWHYEFW6B7VZX7S9/image-asset.jpeg)
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](https://images.squarespace-cdn.com/content/v1/5ecc2ac63da5726ae0cf463c/1642089897412-UV7DO3EJ8F1E7TGZ85Z9/image-asset.jpeg)
![10ish minute intermediate OA Optimism Exercise Program #2](https://images.squarespace-cdn.com/content/v1/5ecc2ac63da5726ae0cf463c/1642089908946-TAWU75IMH074EC0BD8GZ/image-asset.jpeg)
![10 minute getting strong intermediate program 3](https://images.squarespace-cdn.com/content/v1/5ecc2ac63da5726ae0cf463c/1642089938574-4G1CC5O1DRU5UCR6L6E5/image-asset.jpeg)
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