Dad follow this :

 Hey heres the program you will follow until I get back home......



Road Tempo Walks : Walk from our house to the main road (sandringham road) . From our house to the road and back is one . Each walk will be done at a different speed .The rest period between each walk is up to you but what ever you chose , it must remain constant for the rest of the walks .


Box/Chair Squats : Get a chair. Lower yourself onto the chair in a controlled manner . Once you're seated in the chair explode upwards . Just because you're exploding off the chair doesnt mean you jump . Once you are back into the starting , that will be counted as 1 rep . Rest period between sets is up to you , but what ever you chose , it must remain constant

Pushups : Can be done in what ever way you want . It doesnt matter .Rest period between sets is up to you , but what ever you chose , it must remain constant

Cruches/Situps : Do 1 Situp/cruch as high as you possible can and take note on how high you get . From then on all the situps/crunches will have to reach that point to be counted as a rep . If your doing a set of situps/cruches and you start to miss that point constantly , then stop . That set is done because you are no longer doing the actual exercise  .Rest period between sets is up to you , but what ever you chose , it must remain constant

Monday :

Shadow box 3 rounds 5 minutes 2:30mins break in-between
Speed : Slow

Road Tempo Walks  : 3 
Speed: First walk - slow there , slow on the way back / Second Walk - med there , slow on the way back / Third walk - fast walk there , slow on the way back
Typing that out numerous times is going to be a pain in the ass so this is what it looks like shorthanded :
Short hand form : speed : 1st-slow/slow 2nd-med/slow 3rd-fast/slow

Tuesday :
Shadow Box 2 rounds 3minutes -1:50mins break in-between
Speed: Med

Box/Chair Squats 2sets of 10 , Push ups 2sets - as many reps as possible , cruches - 2set of 10

Wednesday:
Shadow Box 1 round 15mins
Speed : Extremely light

Thursday
Shadow box 2 rounds 5 minutes 2:30mins break in-between
Speed : Slow

Road Tempo Walks: 3
Speed: 1st-slow/slow 2nd-med/slow 3rd-fast/slow

Friday/Saturday/Sunday : OFF 

The point of the program is just to get you moving . This program wont give you abs or anything like that . All it is suppose to do is break you out of your sedentary lifestyle.To break you out of this lifestyle you will do this in the morning . This is so you wont complain about work and how you're tired and all that other bullcrap. If you notice that these start to become extremely easy then you can shorten your rest periods for your shadow boxing ,road tempo walks,chair/box squats , pushups and situps .....DO NOT CHANGE THE NUMBER OF ROUNDS,SETS OR REPS .