Scaling:

• Pull-ups: Use pull-up assist machines, resistance bands, or seated rows. If unavailable, do 10-15 seconds of assisted dead hangs.

• Push-ups: Perform wall push-ups (stand 2 feet from wall) or knee push-ups. Elevate hands on a sturdy surface if needed.

• Squats: Use a chair for support (sit-to-stand) or do partial bodyweight squats. Hold a railing for balance if necessary.

• Walking: Adjust pace to ability; use a cane or walker if needed. Aim for a comfortable stride.

Vest: Omit the 20-pound vest to keep workouts accessible. Focus on bodyweight endurance.

Tracking: Use a notebook or app to log workouts, meals, water, and reading. Apply Clear’s habit-tracking strategies (e.g., mark an “X” daily).

Recovery: Prioritize 7–9 hours of sleep and gentle stretching to avoid strain. Listen to your body and reduce reps if fatigued.

Mindset: Clear’s “1% better every day” philosophy supports gradual progress. Celebrate small wins (e.g., completing daily workouts) to build confidence.

Weather: For outdoor walks, choose safe paths and adapt to conditions (e.g., indoor treadmill if raining, avoid extreme heat).

Medical: Consult a doctor before starting, especially if you have mobility issues or chronic conditions.