For me my excercise starts out with 3 days a week to the gym.I weight lift 45 min. work out with 225 lbs on the bench 3 reps of 15,then on curls around 40 lbs each arm 3 rep of 10,sit-up on a Horizatal at about 45% board 50,40,30,20, for my shoulders and abs I do vertical press behind the head of 180 lbs 3 reps of 10 and then run on the tredmill for 1 hr..I vary my speed from 5 mph to 8 mph and also the elevation usaly start at 3% grade then run it up to arond 8%.The last 10 minutes on the tredmill I sprint off and on,what you have to do is find your threshold and try to increase it every time.When I started out in January I could hardly run for 20 min.Now I can do about a 8-9 min mile.When I'm all done with that I have a cool down of 7 laps around the pool and on to the hot tub.
I may not be in the shape I was when I was 20 but I'm dam close.
Thats abou what I do till August rolls around then I'm to busy and don't have time.BBJ