Cardio Program
Try this 15min cardio program if you are looking to get back in to some training. Treadmill - walk / jog x 5min X-Trainers / Stepper x 5min Bike x 5min If you want to go for longer, complete 2 rounds. Or add time per machine. eg. 7min each P.S. Try 15min of cardio into 15min of strength training.
Strength Program
Try this simple and easy strength program. It's full body; lower body, push and pull. Leg Press 2 x 10 reps Chest Press 2 x 10 reps Seated Row 2 x 10 reps For progression, add reps. 12 then 15. Also add another set. Aim for 3 sets. Progress to 4 sets.