Warm-up: Light stretching. Here is a 5-6 minute stretching video. Commit to doing these stretches. I promise, it will make you feel better and function better.
*45 minute cardio. Bunk out w/ air pack. Walk outside or on treadmill, elliptical or bike (recumbent, upright or AirDyne). Moderate pace. Commit to doing this workout 4 to 5 times a week.
*3rds, 20-air squats, 10-push-ups, 20-sit-ups. Modify as needed.
Air squats-find something to put under you bottom as a guide for how far to go down to. Make sure it is a comfortable depth, not too far down. https://www.youtube.com/
Push-ups-you can do them from your knees or even standing
against a wall. https://www.youtube.com/
Sit-ups- Feel free to do crunches. DO NOT place hands behind your head. That only puts undue pressure on your neck.