The question “What’s a good workout for someone who is ridiculously out of shape?”, was asked of me. Well, my first answer is the free workout plan can be modified to almost any fitness level. However, I do realize that there are a few of us that are extremely deconditioned. For you my friends I recommend this:

1. Prisoner squats
2. Pushups (modified if neccesary)
3. Stability ball straight leg bridge
4. Assisted or modified pullups
5. Plank

Perform this workout as a circuit 3 days per week with 2 days of recovery in between workouts. On your recovery days anaerobic cardio is a must (jumprope, swimming, sprints, etc). Stay on this plan until you can perform each exercise for 30 seconds (without stopping) and 4 sets.