Warm-up: Light stretching. Here is a 5-6 minute warm-up video. Commit to doing this warm-up. I promise, it will make you feel better and function better.
*30 minute cardio. 5 rounds of 5 minute walk, 1 minute jog. Commit to doing this workout 3 to 4 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.