[Nick Leeson]

As I approach the twilight of my life, I don't want my cat like agility to dwindle. Unfortunately I've had very little exercise in the last 9 months and playing TLW football on a Thursday has highlighted just how out of shape I am and it's a tad depressing. I've been running a few times this week and pushed it as hard as I can while doing squats and some time on the exercise bike.

To be fair my legs are in bits right now.

Anyway, I know some of you lads on here are well into training and exercising so I was hoping someone could recommend a schedule for me as to what would give me the most efficient workout considering I want to build up both strength and stamina but not gain any bulk. I wouldn't mind being toned, in fact I'd love it but I don't want to be any bigger.

I'm 5' 8 and weigh about 65 kilos right now which I'm happy with. I have time to work out right now though so I want to really put in the work I just don't know what the best routine would be for me.