This is what I am going to try 1st. They want you to do this 1 day a week and 3x during that day. Just to get you used to working out. I think I will start as they recomend and work up to multiple day a week.

Backyard Bodyweight Workout
Repeat 3-4x
Exercise	Sets	Reps
Jumping Jacks	1	30 seconds
Pushups (drop to knees, if needed)	1	30 reps
High Knees	1	30 seconds
Bodyweight Squats	1	30 reps
Mountain Climbers	1	30 seconds
Walking Lunges	1	30 each leg
Lateral Jumps	1	30 seconds
Bicycle Crunches	1	30 reps
Plank	1	30 seconds