Cardio / legs is easy, rucking and/or stair master with weight vest. What I did getting ready for Elk in New Mexico. I also lifted , doing about 8 different upper body lifts. No leg work other than rucking and stair master. If you get on a stair master , don't go for speed , go at a good walking speed and work towards lengthening the time . I'm still doing it , I just don't use the weighted vest on the master.

For a beginner..Golden 5..5x5 routine
Deadlift
Pull ups
squat
Bench press
Shoulder press
At 5 sets for 5-8 reps an exercise starting out
This is probly the simplest old school method for good easy results
..find a buddy to spot and do a good 3 rep max out then id start my sets on a 30-40% scale down from your max.
Id also recommend a tdee calculator to find your macronutrients ad put yourself in about a 500 calorie deficit starting out..
Cardio is good for you..but dont over do it or you will effect your overall recovery..I recommend a brisk 3mph walk on the treadmill for 35-45 min
Your diet is the most important thing so you really need to re evaluate your eating situation and get 8 hours of sleep every night and drink plenty of water..when im goin hard at it i try to maintain 100oz a day. Im out of routine bad cause this baby has flipped me an my wife’s schedule upside down but i love it…consistency is the key to any exercise regiment… and rest. You can move on to more advanced plans someday..but what i gave you above..has turned men into monsters..i know thats not what you want..but if you will commit and eat right you can change your life…

Oh..and those pull ups..odds are..you cant do one..most cant starting out..i cant do many unbroken..i can kipem..but…kippin..ehhhh..just no. Do whats called a negative..get a box, stool, or stack of plates and jump into the finished pull up position and lower yourself slowly…id recommend those over bands at this stage…get used to that squeeze on the way down..and then you can work on doin a pull up correctly with bands.
Some guys i learned alot from on youtube are “the buff dudes” they are extremely knowledgeable and make pretty entertaining content..good luck.

An i wouldnt stress the cardio..maybe 3 days a week…i listen to podcasts or watch youtube videos..its not nearly as beneficial as people have always thought..its good for you..but you dont have to beat you joints up like people used to do..crossfitters are really good at cardio..and goin to the hospital🤷🏻

I’ve been afraid to do anything since being diagnosed with an aortic aneurysm.

I do. I do chest and back one day, then biceps and triceps. Then do a little ab and back extension. Since my disk in back is damaged, I do stairmaster for cardio twice a week for legs. I may get back to doing a little leg work tho. I don't feel comfortable doing real squats and tweaked myself good doing a kettlebell squat.

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I do ten minutes four times a week of power lifting. Don’t mess with any drinks or pills, all that’s for temporary fake muscle and it ruins your kidneys. If you move from exercise to exercise as fast and as hard as you can aiming for 8-12 reps per set, then you will have real results that will demand respect.

Are most folks, that haven’t been working out, seriously unable to do a single pull up?

I use bands to do multiple resistance training exercises. I have a couple free weights, multiple bands of different sizes, and a single weight bench. The combination of things you can do is pretty much endless. You will need some type of anchor for some reps. I do everything in my garage on my time.

I’m 45, recently dropped 50 pounds, and wanted to tone vs bulk. The bands seem to be a great option for that. My cardio - I walk many miles a week at work, but also do sprint training from time to time.

All of what I’ve been doing is cheap and on my schedule.

Why is that surprising? Over 75% of Americans are considered overweight with nearly 40% being considered “obese”. We’re a nation of fat disgusting slobs

That's why I put Pull-Downs in my workout plan for you. Most people can't do a pull-up.

I'm up to doing weighted pull-ups, but I had to work up to it.

I mean..alot of folks could probly bust out 2 or 3…but theyd be gassed an on a band or just say screwit all together if they knew they still had to do 25 more..pull ups are hard to do man..especially effective sets with good form whitchis necessary to get alot of benefit and not hurt yourself and not to mention tear your hands up..thats why I recommend the negative..your still getting the benefit by slowly lowering yourself..but your not killin your overweight self tryin to wressle your chubby chin up to the bar..im a little chubby myself these days..an i bet i cant even do 3 strict right now..but i know what my form needs to be like an i can jump into a negative no problem…its just a little easier for a beginner…or someone getting back into it..i want gomer to create a good habit and want to do it…not hat his life..leave…go straight to the dollar store and by a honey bun…we wont tk nurture the good habits..an sneak up on the bad habits and smother them with a pillow🤠

Cut your carbs and get on the cardio. Fit mild weight training in a couple of times each week.

They aint lying about the pullups. I can do them but because of the shoulder stress I actually do cable pull downs at 180lbs and I weigh 210. Thus my comments about doing all you can on cables. The dips dont bother my shoulder. I started out 3 sets of 8 was all I could do. It took about 1.5 year but I now do 4 sets, 35-30-20-15 for a 100. Like everyone has said start slow and build up easy. The motivation to start is the hardest part. I would max about 225 bench when I started back a couple years ago. 315 for 4-5 reps is a standard now but too heavy. I know Im too old and broke up and my ego is gonna cost me a disaster eventually. Its an addiction Im gonna have to stop.

After thousands and thousands of rounds of BP, years of throwing 2 ball route drills, and live BP on the mound, my right arm would probably dislocate while doing a pull up. I can’t even reach into the back seat for something. Y’all have fun.

Get some Crossover Symmetry bands and start doing their routine 3-4 days a week.

Yes.

Usually when I am doing the stairmaster, since I do that in the evening, a lot of high school kids come in the gym. There is a very petite, but fit young woman who comes in, and since I see her consistently, I see what she does. She did 4 the other day. And its a struggle for her. I bet she only weighs 80 pounds. If that.

We have a pull up and dip assist machine, which is awesome. I started with 75 pounds of "assist", and could only do 10 reps and then 6 reps in a set. Now I am doing 3 sets of 10 with only 50 pounds of assistance, and I don't need it for the first set of 10, and don't need it at all for dips. Not many people use it without assist. I want to be no assist by next spring.

Alot of people cheat, and don't drop fully. It amazes me how many people cheat on how the lift weights. I am 6'3, with long arms and legs, so full range of motion is big for me. See cheating!

https://www.youtube.com/watch?v=ZddAnJr52Do

I do this twice a week for 30 minutes, at level 9, and have it set on the random setting, so it speeds up and slows down. I get 140 to 142 flights of stairs in that time, depending on which machine I am on. Even after 6 months, I still get a heart rate max in the high 150's. It varies between 65 and 90 steps per minute. A flight is 17 steps, so 140 flights of stairs is 2380 steps. I am going to go up to level 10 soon. That will be closer to 150 flights I believe.

A stairmaster is relentless. It is the absolute best cardio and weight loss machine, according to the 2 trainers I have had. I like a treadmill at 3.7 mph up to 3.9, but my left ankle does not. So its stairmaster or ARC machine. I think an ARC machine will move you when its at a fast pace.

Nah I’m good. I lifted pretty regularly for 15 years. I don’t miss it