Welcome! I recommend starting with the 90-Day Challenge.
The Challenge comes with three levels of difficulty.
Start with Eval Level 1 and download your training schedule here: https://www.marklauren.com/download or login to your account and go to Training Plans.
If you need a more gradual starting point, start with Bodyweight Rehab. We have a 4 week prep training plan available here: https://marklauren.com/download or login to your account and go to Training Plans.
Feel free to message us via the chat or at firstname.lastname@example.org to help you to get started!