Can you help me make a workout?

Start a weight lifting program. The best kind of lifting is what is called CIRCUIT TRAINING. A circuit is a series of weight lifting stations. A new kind of lift is done at each station. There should be around 20 to 24 stations in your circuit. Spend 30 seconds lifting a medium heavy weight at each station and then rush, about 15 seconds, to the next station and start lifting at that station. Do three total circuits three days per week. You'll get lean and you'll sweat like crazy as well as tone your core muscles.