-- Warm-up. Perform toe raisers to warm up the body.
-- Strength and cardio. Alternate between upper and lower body exercises.
-- Stretch. Stretch each body part briefly right after exercising it.
This approach is safe and does not require much training to implement. Participants are to stay in touch with their bodies and do only what they can do. If they can only perform a partial motion of an exercise, that is acceptable and is still working the muscles. Use the following list of basic exercises to get started. You will find a description of these exercises in the book titled Boot Camp Fitness for All Shapes and Sizes by Lt. Col. Bob Weinstein, USAR-Ret..
Keep the workouts safe. Ask about medical restrictions and remind participants to stay in touch with their own bodies. The workout is designed to take the employees out of their comfort zone periodically so that fitness progress can be experienced. The comfort zone will differ for each individual. A team member only modifies an exercise for medical reasons or due to fatigue level and then continues to exercise that body part.
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Once you have identified your trainers, they need to be trained. To implement this program the trainers will only need a few basic exercises. Start with these basics and, with time, gradually introduce new exercises. The trainers are not just watching. They are performing the exercises with their team members as they guide and encourage them through the workout.
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Three Basic Principles
Train the Trainers
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