In the morning after my cup of coffee I stretch, do 3 sets of push ups, one set of crunches, then I hop on the treadmill for thirty minutes while carrying 8lb dumbbells while watching videos or listening to music. In the afternoon I stretch, do one long set of push-ups, a set of sit-ups then I do weight lifting for 30 minutes. I have a little chalk board to update my progress. Every three days I add one push-up to my three sets. I add one rep to my weight lifting going from 8-8-8 to 12-12-12. When I hit twelves I drop back to eight but increase all my weights by 5lbs. It’s slow progress but pleasant and I enjoy it. I only walk on the treadmill, I injured my knee and the Sports Doc said only walk from now on, no daily running or will permanently damage my knee. My treadmill has a heart rate monitor and increases the incline to keep my heart rate elevated. Also, I increase my walking dumbbell 2lbs when I notice it getting to easy to carry.

Since you asked...

I'm about 20 something years older than you, so our goals are probably a bit different just due to what happens when you get older. First, I definitely don't do enough cardio, but that's changing. I have a squat rack, a bench, pull down attachment, and a calf raise unit. I have about 450# of plates with the 2" holes, and about 250# with the 1" holes. I work out six days a week, alternating between upper (shoulders, chest, lats, back, and arms) and lower body (squats -- most important, calf raises, quads, and hams). I am Seventh Day Adventist, so I don't work, out or otherwise, on Saturday. However, this works great since I get three days of each routine every week. I mainly focus on major muscle groups, and don't do a lot of fine work, simply due to time constraints.

What I have found is that consistency rather than amount is more important, and if you have to skip a day, skip upper body day, unless you're injured. Considering that about 70% of one's muscle mass is in the legs, this makes sense. Do not skip leg day. Arnold has a video on Jewtube where he talks about it. It's important.

Since we're pretty far apart in age, your goals will be different from mine. At my age, I find that I cannot put on muscle as readily as I did when I was younger, and that I really have to be pretty careful to not injure myself, as it takes longer to heal the older you get. Mostly I'm at the age where I'm just trying to keep my ass from melting away to the point that I need suspenders and a belt. You're in a great spot to set yourself up for life by starting now and sticking to it, and the muscle you add now will still be there when you're in your 50s or even later. Stick with it, and try to do something every day.

And finally...I get what you're saying about getting jumped, etc. and it's a valid concern these days, especially if you live in a city, and are of the paler complexion ones like myself. While I hope to never use it, I have a carry permit and usually carry, but I also have a green belt in American Kempo, and I did MMA training up until about 7 years ago when I ducked into an uppercut that sort of mangled my neck. The more ways you can take care of yourself in any situation the better. Number one: Do whatever you do for yourself; no one else. My workouts are a daily gift I give to myself, and if I ever need motivation, I just look at those around me who are my age and do not take care of themselves.

Get some!

Pushups everytime I get a coffee refill.

2 - 3 hours weightlifting sessions every other day. Went from 50kg to 75kg, and I am hanging in there.

Similar situation here, but Im about 1.5 years into getting back in shape, and doing well.

My tips are to find a good routine online, I like this one: https://www.aworkoutroutine.com/the-muscle-building-workout-routine/

Work out as often as u feel like it, don't worry about weekly goals. Also, get a little book where you write down the date, reps and load of every exercise for each gym day. It's insanely motivating to track your progress.

https://pic8.co/sh/6KJ3Ze.jpg

This worked well for me. Stay committed and follow the progressions as stated. Don't try to skip ahead too much or else you might plateau. I used stairs for pull ups, kitchen counters for the dips, etc.

Get a good jump rope for your warm up and alternate that with sprints. Also get a great full body stretch routine and make that a habit after each workout session. Mine usually only last about 3 mins but it makes a world of difference for your recovery and soreness.

i've been working out every night for 45 min. either run a few miles or do upper body with weights and body weight exercises. stretches every day.

noticed some gains and fat loss already. especially running has improved my lung capacity noticeably. feels good

Just lift 3 to 5 days a week. Strong 5x5 on app stores 3-6 weeks Same exercises just triple reps and half the weight you end with from strong phase