Could you tell me a good work out plan ?

Aerobic: Start @ the gym slowly w/ 3 twenty minute work-out sessions this upcoming week if u haven't been doing anything aerobic before. This could include jogging or fast walking, exercise bike, elliptical or stair master . Try to get your heart rate up to safe level for u( check w/ your med. Dr first)... Over the next month gradually increase the # of sessions per wk(5) and duration to 30-35 min.