Here is the exercise plan I am following in conjunction with my diet. Key components of the plan are to improve my cardio and include some moderate to heavy weight training to improve my strength. I also include some yoga, because I used to enjoy it and I wanted to improve my flexibility. I use a 5 day plan because that works best with my daily routine. Due to commitments with the kids, I usually miss at least 1 workout per week.
Monday - 30 mins cardio; weight training: chest and back
Tuesday - Yoga
Wednesday - 30 mins cardio; weight training - legs
Thursday - 30 mins cardio; weight training - arms and shoulders
Friday -swim; recovery
My weight loss goals can be found here.