Continue to do your basic exercises: sit-ups and push-ups daily, slowly adding more reps always aiming for a place just before muscle failure. Add to your daily exercises with chin-ups/pull-ups dipps, roll-outs and ball exercises (targeting your weak areas). Each day after you finish your basic exercises do 30 to 60 minutes of vigorous aerobic activities like: cycling, or running, or swimming. Once a week do weight training. Eat a healthy diet as recommended by the National Institute of Health (NIH) and aviod junk foods, tobacco, alcohol and other drugs. Get adequate sleep. If you feel tired and or sore then take that day off. Keep an exercise journal and log all activities including sets and reps so that you can chart your progress. This basic plan has worked well for me. It takes a lot of hard work in order to maintain good health and fitness. That is why most adults are in such poor health and that is so sad. The late Dr. George Sheehan said “We are all athletes. It is just that some of us are in training and some of us aren’t”. Good health to you!