Following on this question, I want to "design" a brief calisthenic workout, within my capabilities and possible to follow, to be done in the morning (let's say before the rest of the family wakes up).
Assume that I can touch the point of my toes and that the majority if not all of my physical exercise comes from playing with a 2 years old kid who is always willing to run and play. If it is needed, I am 1.82 m tall and weight in the 80-85 kg range (depending on the amount of stress at work and wheter I am able to restrain myself or not).
My goal is to improve my health: I don't expect miracles. I know that I should improve my diet and my life style. But those are not easy tasks and I would like to at least try do to something concrete.