Have just completed the Spoon Beginner Core Workout as follows:

Warm Up: 10 minutes marching on the spot (as I do not have a stationary bike or treadmill at home)

Stretching: 30 seconds for each stretch
Arm Circles
Triceps
Upper Back and Chest
Spine Twist
Hamstrings
Legs-apart hamstrings
Groin
Quadriceps
Calves

Standing knee to opposite chest - using 6lb bar - 20 x each leg

Push ups - I managed 10 on knees

Aerobic Interval: 3 minutes marching on the spot

Upper Body Routine:
using 6lb bar - 20 reps each exercise
Push-outs
Behind-the-Neck Press
Front Press
Upright rows
Bicep Curl
Tricep kickbacks

Aerobic Interval: 3 minutes marching on the spot

Abdominals, Hips and Thighs: 25 reps each exercise
Leg-outs
Vertical scissors
Alternate leg raises
Repeat Leg-outs

Sit-ups
Elbows to knees
Knees to elbows
I substituted these last three with my ab swing - 3 x 25 reps - my lower back is a bit iffy and the ab swing is great for protecting it.

Standing knee to opposite chest - using 6lb bar - 20 x each leg

Aerobic Interval: 3 minutes marching on the spot

Cooldown: 3 minute leisurely walk


Hard work, but it did feel a little easier this morning