Exercise Program

Calisthenics Exercises

388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235

www.banyanconsultants.com

Calisthenics

Warm Up 5 minutes of stretching

Squats

1. Use a low counter or sturdy chair for balance.

2. Stand with your feet slightly more than

shoulder-width apart.

3. Hold onto the counter or chair and you’re your

knees slowly so your arms are parallel to the

ground until you are sitting in an imaginary

chair.

4. Check that your knees do not move forward

past your toes.

5. Pause. Then, to a count of 3, slowly rise back

up to a standing position. Keep your knees over

your ankles and your back straight.

6. Repeat 10 times for one set. Rest for one to

two minutes. Then complete a second set of 10 repetitions.

Tips:

Too challenging? Try not to squat as low as a seated position - try squatting 4-6” instead.

Wall Crawl

1. Stand in front of wall with your feet shoulder-

width apart. (Or, sit forward in an armless

chair, with your feet on the floor.)

2. Place the fingers of your right hand on the wall

in front of you at your knee height. Slowly crawl

your fingers up the wall until your arms are

above your head.

3. Pause, and then crawl your fingers back down

to the starting position.

4. Repeat 10 times and switch sides.

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388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235

www.banyanconsultants.com

Toe Lifts

Target Area:

Calves and ankles to improve

stability and balance

1. Use a low counter or sturdy chair for balance.

2. Stand with your feet shoulder-width apart.

3. To a count of 3, slowly push up on your toes as

far as you can. Hold for a count of 3.

4. Then, to a count of 3, slowly lower your heels

back to the floor.

5. Repeat 10 times for one set. Rest for one to

two minutes. Then complete a second set of 10 repetitions.

Wall Push-Ups

Target Area:

Triceps and biceps for lifting,

carrying and lowering

1. Facing a wall, lean your body forward and place

your palms flat against the wall at about

shoulder height and shoulder-width apart.

2. To a count of 3, bend your elbows as you lower

your upper body toward the wall with slow

control. Keep your heels firmly planted on the

floor.

3. Pause. Then, to a count of 3, slowly push

yourself back until your arms are straight. Keep

your elbows slightly bent.

4. Repeat 10 times for one set. Rest for one to

two minutes. Then complete a second set of 10

repetitions.

Cool Down 10 minutes of stretching

Encl: Stretching