Tuesday

Strength and core training. Strength training can be done by doing squats, lunges, push ups, pull ups. To develop your abs and core strength, perform back extensions and crunches like simple crunches, reverse crunches, oblique crossover crunches.

Wednesday

After 2 days of exercising, you can now do yoga and simple stretching exercises like chest stretch, upper back stretch, i.e. the exercises which targets different muscle groups.

There are different poses in yoga called asanas. Perform those one by one like sun salutations, corpse pose, movement of neck, pond pose, tree pose and others.

Thursday

Same as Monday

Friday

Same as Tuesday

Saturday

Same as Wednesday

This is just a sample level 1 workout. If you feel comfortable with this one, you can increase the complexity by either increasing the time for each exercise or by changing to some complex exercise or even a combination of both.