Calling Eason!
Otherwise.....
Clean up your diet which has been discussed already
Straight out of my PT course which I don't necessarily agree with, but here you go. Keep in mind I'm not certified, don't know your current level of fitness, etc, etc so you'll need to judge what you can REALLY do instead of what you think you can't do.
Assuming an hour a day or so:
Warmup - 5 minutes, full body stuff like jumping jacks or rowing, bike, whatever. Loosen and warm up the muscles
Strength training:
~25minutes, concentrate on compound lifts
Squats, Dips, Curl to press, Deadlifts, pullups, abs/lowerback work
There's any number of exercises you can do, just concentrate on the major muscle groups
Aerobic/"Cardio":
20-25min, get your heart rate up to approx 60%: .6 (220 - age - resting) +resting
do something like jogging, rowing, biking, stairs, elliptical. you know what they are
Cooldown for a couple minutes
Stretch hitting the hamstrings and quads, low back and abs, put your shoulder through the range of motions
If you want more, just PM. I don't have as much time to go through threads these days.
P.s. if that doesn't sound good to you,
www.crossfit.com or starting strength are good places to start. Better yet read starting strength no matter what.
