Here's what I recommend for you. The caveat to all of it being - listen to your body. If you start to get tired, have trouble sleeping, are getting irritable (without provocation from you XH), or feeling overly frustrated it's time to back off.
Please remember that fitness, and health all start in the kitchen. The gym is far less important but it sounds like you're on a monitored program.
Let's split your workouts into 4 separate days. You can pick whatever day of the week this works for you so day 1 doesn't have to be Monday, day 2 on Tues etc. You know your body so your warm up before each workout will be up to you. I recommend about 10 minutes of whatever gets your heart pumping and let's you limber up a bit
Day 1: Strength Day
Kettlebell Swings - Start with 25, each week add 5. These can be broken up into as many sets as you need. Rest as needed
Dumbell Press - 4 sets of 9-12 reps. Rest as needed
Squats - you don't need weights for these, just use your body weight. 4 sets of 8 - 12 reps. Add 4 reps each week. Alternate a set of presses and a set of squats
Push Up Plank Hold - accumulate :30. Add 5 seconds each week.
Finish with 10 min on the Elyptical
Day 2 - Swimming - 30 - 40 min
Day 3 - Strength Day
Kettlebell Deadlifts - 4 sets of 8 -10 reps. Rest as needed
Dumbbell Bench Press - 4 sets of 8-10 reps. Rest as needed. You can also alternate these with the deadifts.
Walking lunges - 20 total reps. Add 4 reps each week up to 40. Rest as needed.
Sit Ups (not crunches, but full sit ups) - 20 reps. Add 5 reps every 2 weeks. Rest as needed.
Walk/Elyptical/Swim - 15 Minutes
Day 4 - Yoga
Day 5 - Swim or Walk for 45 Minutes.
This gives you 5 days and will let you build both strength and a bit of endurance. I would recommend researching the swing, deadlift, and squat to make sure that you're doing them correctly. If you can get a properly trained trainer to show them once first, that's a great option.
Feel free to ask any questions about the above, it's a basic program but will give you the most bang for your buck.
Big hug V,
PP
M 39 W 36 T5 M3 BD - 1/15 Separated - Same Day Served 9/15 D finalized 6/17
