Beginner's Exercise Routine
by Atma Weapon

Anything noted in this as needing equipment is optional, but would be good for you to get in the long run.

Remember to PACE YOURSELF. If you cannot reach the target numbers at first, tone it down to what you CAN do.
You will eventually reach the target number. Details on how to steadily build on this will be at the end.

And stay hydrated! Water, sports drinks, and coconut water (not milk) are optimal.
Sodas, juices, coffee, and tea may be too much, too heavy, and too sugary at this time.

STRENGTH

Stretch - Get arms/wrists/shoulders, waist, legs, back, neck in ways comfortable to you. Be thorough and take your time.

10x Push-Ups (Open palm to start, if you need help, do them against a wall to start off)
10x Sit-Ups
10x Squats
5x Burpees (Keep it simple for now)
Elbow Plank - 15 seconds

Equipment - Dumbbells / Kettlebells
If you have never lifted before, 2-3lb weights will do. If you have, 5-8 will do.
If you have no access to any, fill a tea kettle with water.

10x Bicep Curls
10x Hammer Curls
10x Tricep Lifts

Equipment - Grippers
Use as needed. Excellent for wrist/hand strength, squeeze as hard as you can as long as you can.
Repeat at least a few times per set.

Rest until capable of repeating set, even if it takes a while. Repeat for a total of three sets.

When done, repeat stretching and cool down.


CARDIO

Daily - Walk up to half a mile.
5x Jog 20 seconds / Run 10 seconds in place

Equipment - Jump Rope
An excellent way to get the heart rate up and breathing going.
Go at a pace you're comfortable at for at least a few minutes.

Rest until capable of repeating set, even if it takes a while. Repeat for a total of three sets.

Stretch and cool down.


Cardio and strength may be done together or separate, but at least stretch and warm up before your first set of anything for the day.

Take a rest day 2-3 days a week as needed, but do not take more than one at once.
Each set on its own shouldn't take that long to complete, especially if you play excellent music during.
Total commitment each day should be between 30-45 minutes, an hour at most.

The numbers may seem small at first, but they will take some adjusting. Again, if you can't meet the minimum listed, don't worry, you're not a failure, just stick with it and you'll be able to hit it. It takes on average 6 weeks to get used to a new routine and start to see results so give yourself patience and room to grow.

If you hit it and think you're ready to push your limits, after those 6 weeks, add 1 of everything per week to your routine. If you find you can add no more, stick with that last number you hit until you can push more. There comes a point that adding more is not worth it, and recognize the more you add, the more time commitment this becomes, so prepare for that as well. At most, you don't need more than 100 total combined between sets of anything, and 50 is a comfortable and respectable number per set for people who only want to be healthy and have no reason to train further (say, thickheaded martial artists like me or soldiers or people who work heavy physical labor). 

If you have any questions, comments, requests, want exercise reps, need help, etc hit me up at @Swordwields on twitter or @devildyke on tumblr.