Every day: 30 crunches, 25 squats, 15 push-ups every morning. Increase each by 5 every week.
Monday: Run for 20-30 minutes. Try to maintain an average speed of 10min mile.
Tuesday: Ab day. 2-3 sets. 12 reps each. Crunches, bicycles, planks, Reverse crunches.
Wednesday: Run for 15-25 minutes. Try to maintain an average speed of 10 min mile.
Thursday: Leg day. 2-3 sets. 12 reps each with 5lb weights. Squats, lunges, calf raises.
Friday: Run for 20-30 minutes. Try to maintain an average speed of 10min mile.
Saturday: Arm day. 2-3 set. 12 reps each with 5lb weights. Curls, kick backs, pushups.
Sunday: Rest Day!
It's simple enough that I think I can stick to it. I just do the exercises every day as soon as I get home from work. Sometimes if I have plans for Friday night, I'll do my run on Saturday morning.
