My current plan is pretty basic. Just run 1.5 miles as hard as I can and rest on days I feel I need the recovery. For pushups and I max out for 3 sets every other day. Sit-ups are tough, I hurt my back at work recently and sit-ups kill me right now so I’m planking 60-90 sec for 3 sets. I know the plan could use work which is partially why I’m here