As I said, I’m out of shape so I plan on building from the ground up.
Currently I run about a mile (which will increase as my stamina increases) every day.
I dont have any equipment to work out with or money for a gym(yet) so I’m currently doing squats (no weights) about 200+ or so, then push ups about 3 reps of 30, and sit ups.
Also, and I know some may frown at this, I throw daily. every other day I throw about 60 pitches which vary from 80% strength to full, my bullpen like sessions are mainly focused on mechanics ( lengthening my stride, follow through, hip rotation etc) Then long toss every other day.
Honestly as far as the throwing is concerned I kind of take the japanese approach and I think limiting throws will just lead to me being sore as hell in the future.