I just keep it simple
Running for cardio, couple of miles 3 days a week. Try and beat your previous time etc.
Press ups, tricep dips for your arms and pectorals.
Plank for your abs.
Quick effective and does pretty much everywhere, if your looking for something more detailed then theres loads of good books available (fitness for men/commando workout are my personal favourites.
Stretches are important - just google for technique.
Hope this helps
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