Caliesthenicteacher

 Here's a gentle Day 1 calisthenic routine for those who are weak or just starting out: *Warm-up (5 minutes)* 1. Marching in place: 30 seconds 2. Light stretching: neck, shoulders, and hips *Upper Body (10-15 minutes)* 1. *Wall push-ups*: 3 sets of 5 reps     - Stand with your feet shoulder-width apart, about 2-3 feet from a wall     - Place your hands on the wall at shoulder height     - Slowly lower your body toward the wall, then push back up 2. *Chair dips (assisted)*: 3 sets of 5 reps     - Sit on the edge of a chair with your hands gripping the edge     - Lower your body slightly, then push back up to the starting position 3. *Arm circles*: 3 sets of 5 reps     - Hold your arms straight out to the sides at shoulder height     - Make small circles with your hands *Lower Body (10-15 minutes)* 1. *Seated leg lifts*: 3 sets of 5 reps (per leg)     - Sit on a chair or bench with your feet flat on the f...