Get in shape without killing yourself

Here are the rules:

• Do at least these requirements three times a week. you can do more
• Never go more than two days between workouts.
• EAT well the whole time
• Start off with some brisk cardio. I normally run for about 3 minutes at 6.5 mph
• Then I row. I'm starting off slow, but increasing. I do about 500 meters to warm up, then a 2000 m piece, with a 2 minute rest period. Don't stop rowing, just paddle lightly. Then I do a 500 meter power piece.
  
• For each part of the workout, row hard! Don't stop when you have a few meters left. Row through the fnish as you would in a race.
• Then, do some moderate lifting. I have been doing the chest press and some lat pull down's and maybe some leg presses. 3-5 sets of 12 at whatever weight is the most comfortable.
• Then, a nice cool down for about 10 minutes on the treadmill, the elliptical, or the bike.
• Then, a nice big peanut butter and banana smoothie at home.
• KEEP IT UP!