This is the plan... I’ll just quote it.
“Breaking in if you have never worked with weights, are not in aerobic shape, and are very week.
The first two weeks, you will do the exercise movements without weights, but you will perform them in the same manner as the full, regular workout.”

THE LOWER BODY WORKOUT
Thigh-hip/buttock interserts [each paired number is an interset]

Thighs
1. Plie squat
2. Bugs bunny lunge
3. Sissy squat
4. Leg extension
5. Hack squat
6. Leg curl
7. Lying inner-thigh scissor

Hips/Buttocks
1. Standing back leg extension
2. Standing butt squeeze
3. Straight-leg kick-up
4. Vertical scissor
5. Feather kick-up
6. Prone butt lift
7. Lying butt lift

MIDDLE BODY WORKOUT
Lower body and upper abdominal intersets

Lower Abdominals
1. Knee-in
2. Bent-knee leg raise
Upper Abdominals
1. crunch
2. Bent-knee sit-up
Side Abdominals
1.Oblique crunch
3.reverse crunch

UPPER BODY WORKOUT
Chest-shoulder intersets

Chest
1. Flat dumbell press
2. Incline dumbell flye
3. Cross-bench pullover
4. Incline dumbell press
5. Flat dumbell flye
Shoulders
1. Seated side lateral
2. Seated alternate dumbell press
3. Standing alternate front lateral raise
4. Seated bent lateral
5. Pee-Wee laterale

Aerobics
1. Walking

Week 1 and 2: Do set one-no weights. Do not break up the intersets. Take full advantage of fifteen-second rest between intersets.

BOTTOMS UP!--THE REGULAR PLAN [with 2 extra aerobics]

Sunday: Lower-Middle-Aerobics
Monday: Upper-Aerobics
Tuesday: Lower-Middle-Aerobics
Wednesday: Aerobics
Thursday: Upper-Middle
Friday:Lower-Middle
Saturday: Aerobics

In review:
Lower body: three times per week
Middle body: four times a week
Upper body: two times per week
Aerobics: five times per week

So there it is.

I want to start this next week, I'm hoping...