Push-ups: 3 sets of 10 reps - hands shoulder width apart, feet together, go down so you are almost touching the floor with your whole body Reverse Grip Chin-ups: 3 sets of 10 reps - hands shoulder width apart with palms facing towards you, pull yourself up so the bar reaches your collar bone Dips: 3 sets of 10 reps - I lower my body with my elbows close to my sides, most gyms have two metal bars you can use for dips.
If you can't find the two bars, you can use a bench, but that is easier.
If you use a bench to do dips don't go too low or too far away from the bench when you do the exercise, you can hurt your shoulders Walking: 1 hour - I prefer to walk on the beach or in parks, 30 minutes one way and then 30 minutes back to the car Stationary Bike: 20 minutes - I change up the intensity level on the stationary bike every few minutes.
For example: very easy, medium, hard, easy, medium, hard, easy, medium, hard, easy, medium, very hard, then very easy.
Make sure you stretch first and warm up your legs Seated Dumbbell Curls: 1 set of 12 reps, 1 set of 10 reps, 1 set of 8 reps, 1 set of 6 reps, 1 set of 12 reps - increase the weights each set but on the final 12 reps reduce the weight.
I only increase the weight if I have good form and can complete each set correctly.
Never swing the weights up, always stay in control and take it slow Tips: Once you have learnt the correct method for each exercise, try to use free-weights as much as possible.
Also try full body weight exercises like Chin-ups only when your fitness increases.
Go slow with all your exercises and only increase the difficulty when you feel you are strong enough.
Go at your own pace, there is no rush, the goal is to get healthy, fit and not get injuries.
Have fun.