 Need help on making a work-out plan (without weights)
Well, guess I'll give a little back-story to start (be warned this may be a little long. You can skip ahead if you don't feel like reading why I need a work out without weights). I think this also might be my first post here, but I've been reading for over a year now heh.
I started college last fall, and got into working out so I could finally drop some weight (I'm 6'3", weighed 240). I had just recovered from a bulging disc in my lower back, and was cleared to start lifting, so I wasn't too worried. Anyways, one day a few months in my friend that I would lift with and I decided to be idiots and try to bench 25 lbs more than our usual max just to see, and I really pushed myself to get a rep in, and felt a sharp pain in my lower back.
Turned out I herniated not 1, but 2 discs in my lower back. I just took the pain figuring it was just a bulging disc again, but when it got too unbearable I had an MRI and they said I needed surgery pretty much right away.
That was a few months ago and I just finished physical therapy, but my doctor said it wouldn't be too great of an idea to get back to lifting as I obviously could cause inflammation where I had the surgery (where I now had a 6" scar, eeek).
So I was down to 210 right before my surgery, and then dropped to 200 the two weeks after, since I could not do anything really but lay in my bed at home. I haven't been able to work out so I've lost a lot of the muscle I had built up, and pretty much lost all of my cardio endurance (Was jogging about 4 miles a day before work outs before my surgery, when I tried running during therapy I had a hard time getting 1 mile out, and it hurt my back so I haven't really run since).
Alright, end of story time.
Pretty much, I need to get a plan for me to use, as I have been dying to get back to working out, but all I know for working out is lifting weights.
It's been long enough since when I ran last that I don't think it will bother my back running so that should be fine... But the only other exercises I really know that are weight-free pushups, dips, and crunches/other ab workouts. I suppose lunges as well, but they aren't nearly hard enough without weights. Unless that's all I really need to do, but it doesn't seem that it would be all that effective.
Would be a great help if some of you fitness masters could give me a list of a little "guide" or something that I could use.  | 
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