How often should I train? How often should I rest?
Your body will tell you. However, your mind might try to convince you to stay on the couch. Listen to your body.
Overhead squats, PVC or dowel
Leg lifts on floor
Translated this means three rounds of descending repetitions. Set the timer. Work as quickly as you can (safely): 12 overhead squats with a PVC dowel (or broom stick),12 leg lifts, then 9 overhead squats, 9 leg lifts, then 6 squats, 6 leg lifts. Stop the timer. Write down your time.