Show me your workout plan [LVL2+ GAs incl.]

Everyday:
17 sets, 60 reps crunches (Around 1000 total) with 30" rest between sets
5 sets, 30 reps weighted side bends (20kg) with 30" rest
8 sets, 8 reps push-ups with iron gym bar and 45" rest
8 sets, 15 reps weighted squats (24kg) and 30" rest
At least 7km speedwalking

Plus one of the following (alternating)

Biceps curls
Shoulder presses
Dumbell flyes
Pullovers

These are not fixed in reps/sets, I'm still trying to find my limit.
Also running from time to time, but more cardio is not really something I need considering the reps/sets ratio above.

I was stupid insane enough to do this for 5 weeks (I was 30 lbs overweight):

• 4min jog
• 4-12min HIIT = 30 secs sprint then 30 secs jog
• 2min jog
• 2min walk

I lost 10 pounds but at week 6 I started feeling pain in my ankles and a little in my knees so I read that you're supposed to do that 3 times a week, not 5-7 like I did! And sometimes I did it both in the morning and in the evening... because I'm SUPER lazy and I decided to force myself to do the maximum of exercise before I dropped out, lol.

Week 7 I got sick so 2 days of rest and then yesterday I ran again and today I started this routine to avoid straining myself again with too much running, I will only run 3-4 days a week now :]

Well, I powerwalk two/three miles a day, usually carrying weight. Does that count? :D
Also bump.

Thank you for your giveaways. ^^

I like to run and cycle but due to health issues I'm not able for the moment to do those.

I just walk places iunno

Start a day with little stretching, then some press-ups until my muscles start to ache, then something around 40-50 sit-ups and an elbow plank for 60 seconds. Oh, and I just started adding some squats. And that's all for my daily workout, couldn't really call it a plan :P

I don't work out so that I have something to get defiant about with people like you.

stand up, go to bed.
stand up go in front of computer.
move wrist hand and fingers to maneuver.
repeat