Socks from Feetures to avoid blistering when running (they're really good, so much so I've been slowly replacing all my socks with Feetures) and compression underwear and tops. Then do your working out at home or outside, depending what's practical for your situation.

Day 1: Sets

• 20 pushups
• 20 lunges
• 25 calf raises
• 60 seconds plank
• 20 squats
• 25 calf raises
• 10 chinups
• 20 lunges
• 25 calf raises
• 10 side planks (5 each side, the ones where you curl your shoulder down to the ground and then back up, buggered if I can remember the proper name)

Consider these one unit, and when you're not dying after doing one, add another one, and then another. My record was 6 in one day.

Day 2: Cardio

• 15 minutes of intervals, on a treadmill or outside at your preference. The speed depends on you but jogging should use your calves more and running should use your thighs more - do not heel strike, land on the balls of your feet to avoid shocks to the knee joints. Nobody needs arthritis at 40.

Alternate and watch the gains roll in.