Today I wanted to put together a weekly plan of exercise. The plan includes 4 days of organized exercise and 2 days of extra movement. This is just an example and you can adapt things as you see fit. The 4 days of exercise will require less than 30 minutes of exercise.
Resistance Exercise as described on these posts or something similar. Chose one of these two strategies and follow it for 8-12 weeks for the resistance training.
Cardiovascular Exercise following a higher intensity progressive plan similar to this one.
Resistance Exercise as described in the Day 1 links above.
Cardiovascular exercise as described in the Day 2 link.
10,000 steps total for the day. Wear a Fitbit or other fitness tracker to track steps.
Same as day 5
Day 8 : Repeat Day 1
Total Exercise time is under 2 hours not counting the 10,000 step requirement on day 6 and 7.
This is not the only plan to follow but is a great start.