The Core

Oh, I added the widgets to my blog last night, it keeps track of your workouts, mileage, etc. You may be interested in this too! Check it out tonight. http://www.dailymile.com/

I hurt my back in April and found out that I have a mild herniated disk in my lower back. I've been going to a physical therapist now and have been so depressed not being able to bend without pain. This has stopped me from doing all kinds of work outs. It's also set me back 10lbs. :(
So here's what the doc gave me to do instead. It's basic "Core" workouts. You can increase your reps and time lengths, but for me, I have to start out small.

Supine Bridge -
On back w/feet flat on ground. Push through heals and raise hips up, hold 1 sec, then go back down. 2 sets of 20

Crunches -
Activate deep abs by pushing lower back against ground - keep abs that way. Then crunch up until shoulder blades are off the ground. Go SLOWLY - 2 sets of 20.

Bird Dogs - On all 4s, shoulders aligned over your hands, hips aligned over knees. Activate deeps abs. Keep torso still while extending opposite arm and opposite leg. You should be able to feel this in your abs.

Forearm Bridge (my favorite, really hard.)
Lay belly down. Push up body off the ground and support yourself with your elbows. You can do this either on your toes or knees. Toes are the kick your butt way to do it. Keep whole body straight and KEEP ABS TIGHT the while time! 2 sets for 20 seconds each. If too hard then go to 2 sets for one minute on your knees.

Cardio -
Accumulate 30 mins of physical activity at least 5 times per week. Follow "The Talk Test" (You should be able to talk but not sing). Your heart rate and breathing rate should be elevated and you should be sweating. OR 20 mins of vigorous exercise (can't talk or sing) 3 times per week.