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Routine

With Doctor Approval do the following as a baseline workout. Go ahead and run each day for at least 15 minutes. Go ahead and do one set of pushups and one set of abs every day.

Daily

Cardio

15 Minute Run Every Day

Push-Ups One Set

Abs One Set

Back

Pull-Ups One Set

Superman One Set

Chest

Push-Ups: As many as you can do. One Set

Bench Push Ups One Set

Arms

Dumbbell Curls: 15 LBS 50 plus reps One Set

Dumbbell Standing Tricep Extensions: 15 LBS 50 plus reps One Set

Dumbbell Hammer Curl 15 LBS 50 plus reps One Set

Close Grip Push Ups One Set

Tricep Dips One Set

Chin-Ups One Set

Shoulders

Dumbbell Standing Shoulder Press: 15 LBS 50 plus reps One Set

Dumbbell Lateral Raise 15 LBS 50 plus reps One Set

Dumbbell Front Raise 15 LBS 50 plus reps One Set

Legs

Squats: 50 plus reps One Set 

Dumbbell Lunge: 15 LBS 50 plus reps One Set

Climbers One Set

Plank Jump Ins One Set

Bridges One Set

Abs

Bicycles One Set

Crunch One Set

Elbow Plank One Set

Leg Raise One Set