The Daily 16 Program is a comprehensive series of warm-up, conditioning, and cool–down exercises.

The Daily 16 warm-up exercises facilitate gradual distribution of blood flow to the muscles, preparing both the cardiovascular and musculo-skeletal systems for the exercise session, by effectively targeting both the upper and lower body.

The increased blood flow to the muscles produces a warming effect, increasing the elasticity of the muscles and connective tissues, which is believed to reduce injury risks.

The Daily 16 conditioning exercises include traditional calisthenics that are safe in providing a total body workout, which can vary in duration, degree of difficulty, and level of intensity. The Daily 16 cool–down exercises (the same exercises used in the warm-up) allow the body to gradually return to the pre–exercise state.

Avoid injury and include these 16 exercises into your exercise routine.