He who has health, has hope. And he who has hope, has everything. -- Arabian Proverb

Free Workout Plan

This workout plan is pretty basic, but can help you get started. A few things to note as you begin to massage and tamper with it to fit your own likes, dislikes, and such:

Feel free to do any aerobic exercise you want, just be sure to keep your heart rate up in the training zone.
Weight training exercises for beginners should be compound exercises, not isolation exercises. That means focus on the big muscles, the little ones come along for the ride and get worked anyhow.
Don't neglect your warm up and cool down!

This workout is meant to be rotated so that on day 1 you work your upper body with weights, and on day 2 you work your lower body. If you can do the routine 4 times per week so that both upper and lower body muscles are worked twice a week.

Exercise
Warm Up	Typically you would warm up doing whatever exercise you select for the next section, aerobic exercise. Just to easy to get your blood moving and your joints and muscles limbered up and warm. Duration: 4-5 minutes at an easy pace.
Aerobic Exercise	Your choice, do what you like to do. If you have access to a gym then this can be treadmill, elliptical, stair climber, or rower. If not, strap on your shoes and go running or biking. Duration: 20 minutes at a pace that makes it a bit difficult to speak.
Weight Training (Day 1 only) Works your upper body	Bench Press or pushups. 3 sets of 10-12 reps Pull ups or pull downs: 3 sets of 10-12 reps Shoulder press: 2 sets of 10-12 reps
Weight Training (Day 2 only) Works your legs and abdomen	Lunges. 3 sets of 10-12 reps Calf raises. 3 sets of 10-12 reps Crunches. 3 sets of 10-12 reps
Cool Down and Stretch	Your cool down can be a few minutes peddling the exercise bike or simply pacing in circles. Gently stretch the muscles that you worked in the weight training part. Duration 5-10 minutes, easy pace, gentle stretches