Ladies

Body weight push ups- (off the knees) Try to do 8-10 reps for 3 sets. Try to keep your back flat, and butt down.
Db Shoulder Press (sitting) 3x8
Laterals- 3x10 Make sure not to pass parallel with your arms
Tricep Push Downs- 3x15
Abs- Denise Austin hip ups- 3x20

Cardio- Try spinning for 30 mins or take a walk for 20-30 mins. Make sure to use good shoes to protect your ankles and knees. Also if you have bad knees use knee braces.

Have fun George