Okay, I walk a lot and do yoga [which I started due to a stiff back eons ago]. So I have great endurance and flexibility.
I want to do training to improve my muscle tone and strength. I can work out a maximum of 2 hours a week [thats all I'll take seriously, at any rate]
What you got?
The basics ofcourse, the basics are the best.
Firstly we will work on our core muscles all together, Start with a little cardio to get the blood running. I dont know everybodies fitness levels but thats not a problem just do as much as you can and gradualy build up over the weeks adding more reps and sets where you see fit for improvement.
We will start with the running/jogging, then do some squats, sit ups, push ups, pull ups.
If you dont have a pull up bar then find anything above head height that you can get a firm grip on and use that.
All of you guys know your own fitness level better than anybody, So we will start by seeing how many of the above mentioned workouts we can manage and then set a base level to progress from.
If you can only manage 10 sit ups/push ups/pull ups/squats in a row then thats fine, just make it ten reps per set, then do as many sets as you can. Write down your base level and then each time you workout try to up the ante a little by maybe increasing the amount of reps by 2-3, or even adding on another set.
So for example, We will run for 10-15 mins take a short break (not too long), get down and do 3 sets of 10 sit ups with a 30 second break roughly in between each set. then move onto the pull ups squats and push ups. If you want you can post a reply of your base plan when you fiigure out your starting limits, then post your progress each time you workout so we can see your improvement.
Once we have all got to a decent level we can then move onto doing some moderte nd advanced trining plans, but the basics should never be left behind, even if you can bench 200 Kg's you should still do push ups.
peace.