Here's the work out with links to You Tube videos in case someone else out there needs to know how to do these exercises with proper form, too.
Drapers recomendations/what I did.
Warm up: 15 minutes (walk). I did a brisk 2 mile walk with a Lelsie Sansone video.
Crunches: 35-50/ I did 30
Leg raises: 12-15/ I did 4 sets of 3. (I couldn't figure out how to breathe!)
rest 60 seconds, repeat.
Leg raises: 12-15/15. Yay! I figured it out.
Push Ups: maximum/5? Horrible form.
Stand and rest 15 seconds.
Full or partial Lunges: 3 sets of the maximum number you can do. 60-90 minutes rest between each set.
I did 2 sets, 10 partial lunges.
Is this it?
Pull Ups: maximum reps/15
Draper describes them,
Until constructed (sturdy, stabilized steel pipe or bar over beams in the garage or a simple commercial doorway chinning attachment), lay a bar across the backs of sturdy back-to-back kitchen chairs. Lie below the bar, reach up and grasp at a point some 6 inches wider than each shoulder. With a rigid body, pull yourself up to your chest and lower slowly for as many repetitions as possible. This all takes practice, a little improvising, some trial and error, mostly courage and will.
Deep Breathing Knee bends. Maximum reps/10 (some assisted. My knees are shot).
So, there we have it. Some muscle building, bone strengthening exercise! I love it.