Learn caliesthenic in 75 days day 1

 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 floor

    - Lift one leg off the ground, keeping it straight

    - Hold for a moment, then lower it back down

2. *Wall sits*: 3 sets of 30-second hold

    - Stand with your back against a wall, feet shoulder-width apart

    - Slowly slide your back down the wall, keeping your knees bent at a 90-degree angle

    - Hold the position for 30 seconds

3. *Short walks*: 3 sets of 30-second walk

    - Walk slowly and deliberately, focusing on proper posture

*Cool-down (5 minutes)*

1. Deep breathing exercises: focus on relaxing your muscles

2. Gentle stretching: focus on your major muscle groups

Remember to:

- Listen to your body and rest when needed

- Start slow and gradually increase the intensity and duration

- Consult with a healthcare professional before beginning any new exercise routine

This routine is designed to be gentle and accessible for those who are weak or just starting out. As you progress, you can gradually increase the intensity and difficulty of the exercises.