Senior Level
  This level is for the person who wants to do most of their exercising laying down or sitting in a chair.  The best way to start is to do 20 jumping jacks and 10 knee lifts or something cardiovascular (get the old ticker pumping) to warm up and then do your stretching.   You may start with no weights at all or just using one or two-pound weights.   You will work up to 15 or 20 repetitions.   This should only take about 15 minutes and you can split it up during the day if you warm up first (every time). 
  Add a half to one mile walk at least four times a week.    If you ride your bike, you must substitute accordingly.   I suggest that you find at least three different routes or easily accessible places to walk and take a dog or a partner unless you revel in being alone - I take my dog and let her stop anytime she wants for half the walk, then I walk briskly or jog on the way back.   That way we both stay healthy!  (Check out "Tips" for a picture).

ARMS
Begin in a sitting position, preferably on a chair with no arms so that you can have free movement of your arms.  
1. 8 bicep lifts (working your biceps) - that means the inside of your hand is facing up and you have a grip on your weight.   Extend your arm until it is hanging down beside you, palm facing forward, arm almost extended but not quite - you never want to completely extend your arm and cause injury to your ligaments and tendons.   Bend your arm slowly until you reach a 90 degree angle and then very slowly drop your arm back to the almost extended position.
Do the other arm.
2. 8 side arm lifts - Extend your arm down along your side again but this time the inside of your hand will be towards your leg.   Lift your arm without bending it up to shoulder level.  Release very slowly.
Do the other arm.
3. 8 tricep lifts - You can do this one of two ways.  I like to use one weight and hold it near the bell or heavy part of the weight with both hands over my head with my elbows bent.  However, if you are strong enough, you may do one arm at a time.    Extend your arm(s) up over your head and then slowly return to the bent arm position.
If you did one arm, do the other.  If you did both, continue on.
4. Arm Rotation - Hold one weight in each hand and make large circles with your arms straight out to your sides, working down to small circles and then back out again.   Do not have your arms completely extended, rather leave a small bend in them.  Reverse directions.
5. 8 Child Lifts - This is how you pick up a child in front of you.   Just raise and lower your arms slowly with your palms facing each other.
6. 8  Upper Back Lifts - Put your middle back on your exercise ball or lay on the floor (or exercise bench).   Face your palms up and your arms straight out from your sides and lift your weights until they touch.  Again, keep your arms slightly bent. 

STOMACH
7. 8 Sit-ups - The age old sit-up is the best exercise for your stomach.   Bring both your upper body and your lower body up off the floor towards each other and then slowly release never actually relaxing between sit-ups.
8. 8 More Sit-ups - Now do the same but bring the opposite elbow and knee together switching back and forth.
9. 8 Leg Lifts - This helps several areas.  Lay flat and lift both legs up as far as you can, then very slowly lower them, never completely relaxing between lifts.  If you are like me and have back problems, just do one leg at a time.  

BUTTOCKS
10. 8 Buttock Lifts - Get on your hands and knees.   Straighten one leg behind you, then lift it as far as you can.  Then slowly reverse, never relaxing it completely.   Do this very slowly and switch legs.
11.  8 Side Kicks - Lay on your side and bend one leg and point your heel towards something on the ceiling.  Drawn a line from that something to your heel and then straight to your knee.   Extend slowly towards the target.   Remember to keep that straight line from your target to your heel to your knee.  It helps if you turn the other foot away from your target.   Reverse the movement and without actually touching the ground, do the next one.    Switch legs.   It might help to hold onto the back of a chair.  As an alternate, you can lay on the floor and do this until you build up some strength.

LEGS
12.  8 Side Leg Lifts - Lay on your side and lift one leg at a time out to your side.  Try to touch your outstretched hand with your leg.   Do the other leg.
13.  8 Front Kicks - Lay on your back and lift one knee straight up towards your chin.  Extend your foot and point the ball of your foot towards a target on the ceiling.   Reverse the movement but do not quite touch the ground before starting the next kick.   Do the other leg.
14.  8 Knee Squeezes - Put a ball that you can squeeze between your knees and squeeze as hard as you can.
15.  8 Leg Rotations - First lay on your back and rotate one leg starting with a large circle and work it into a small circle and then reverse directions and come back out to a large circle.   Do the other leg.   Roll over to your side and do the same thing again.
16.  8 Steps - Stand on the ground in front of your step stool.   You can use your stairs if you have them.    Step up onto the stool with one foot, then bring the other foot up.   Take the first foot and place it back on the floor, then follow with your other foot.   You can use anything that gets you up off the ground even if it's just an inch or two.