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Ok .. here goes the exercise routine.
Week #1
Eight Counts - 2 sets of 8
Situps - 2 sets of 14
Pushups - 2 sets of 12
Leg Levers - 2 sets of 14
Dive Bombers - 2 sets of 8
Arm Haulers - 2 sets of 20
Chinups - 2 sets of max
Squat Jumps - 2 sets of 8
Do one set of everything first then do the second sets of everything. So you do one set of everything and then start again and do another set of everything.
Do this every Monday, Wednesday and Friday. Each week ADD 2 reps to the sets. This way you are increasing your reps every week. By week six you will be cranking these out and your body will be more tone than you can imagine.
You also must get in your cardio. Walk briskly for 20 minutes during week 1. Each week add 2 more minutes to that and start adding in jogging while removing the walking. By week 3, you should be jogging the whole time. Do this every Monday, Wednesday and Friday.
If you have knee problems, then ride a bike but do it a little longer than 20 minutes to start.
On Tuesday and Thursday, you should try everything to swim. Swimming is the best exercise known to man. It works out everything and is easy on the joints. I'm lucky that I live in Phoenix and I can swim year round. If you aren't that lucky, try a community center or something. If you can't swim at all, then do any kind of cardio exercise on Tuesday and Thursday for 30 minutes.
Take Saturday and Sunday off to allow yourself to heal.
Some of you may find it hard to do some of the above exercises. Thats ok ... that just means it will take a little more work. Before you start the routine, spend 2 weeks before just doing these exercises in random. You just need to start showing your body that you need it to start working. Sit down and do a few situps. You can do pushups with your knees on the ground .. this is much easier and will help you get the muscles ready.
If you have never worked out before, DO NOT jump right into this. You must start with a 2 week warm up period. If you start to hard and fast, you are likely to get injuried.
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