Strength: I do Squats/Lunges, Push-ups, and core planks every other day. That is all the strength training I am doing as those things get most of the bod's muscle groups without getting too complicated.
Cardio: I do cardio everyday that I am able, but I don't even care what it is. My favorite Cardio that I have been doing lately is Jogging as many playing holes as I can on one of our longer flatter courses here in Fort Worth. I walk between holes and jog as many of the playing holes as I can.
If you are really out of shape, you don't need monster workouts to get back into decent shape again. A little workout can go a long way.
Helpful Notes on workouts from my past experience:
I am out of shape again for like the 9th time in my life. I was a tri-athlete, participated in many sports, had a trainer and have been a trainer in my life and I know what real solid workouts are.
For those of you who love your strength workouts, just make sure your reps/weights/speed vary week to week. Do one week of light reps-heavy weight-slow concentrated speed. Then do a week of medium weight-lots of reps-fast paced. You really should keep changing those 3 things around. If you do the same stuff all the time, your body will stall.
ANother major change you really should have is alternating stable and unstable. Unstable is vital for core work. For example You may bench press on a bench with a barbell. Next week, try laying on your back on an exercise ball with your feet on the ground and use dumbbells. The bench was stable and the exercise ball is unstable. These unstable styles of doing those same exercises will give you some core strength that you may have been missing and will increase your strength on the stable ones in ways you may have not realized. You can also, try the bench press on machines with single hand only or even on the exercise ball single handed. Another example is when doing dumbbell curls try standing on a single leg, just keep finding unstable ways to do your strength exercises.
And don't forget about doing little cardio moves between sets one week. The things you can do to keep it fresh is endless. There are lots of ways of doing each exercise, the real key is to find "new to you" creative ways of doing that same exercise so that your body learns to push itself and it's limits in unusual ways. That will give you the best results. There are books and websites out there to help you if you can't come up with variations on your own.
PHEW! OK that is enough for now.
