My “trainer” has given me my training schedule for the 1st 8 weeks of my program.  I am doing 3 cardiovascular work-outs a week, and 2 strength work-outs.  Cardio consists of a 1 hour walk, a 2 hour walk and a hill work-out on my bike.  Strength includes sit-ups, chin-ups, push-ups, squats, calf raises and tricep dips.  I did the 1st strength work-out tonight  I hate every minute of it!  These little arms are this way for a reason.