Where to find Stretching/Lifting Routines

abbeyl11

I've been looking online and can't seem to find an explicitly written stretching or lifting routine anywhere. There are lots of articles about ideas to try, but nothing that gives a good schedule to follow. Maybe I'm looking in the wrong places?? Suggestions would be greatly appreciated. I have a Weider home gym and very light hand weights and a balance ball. I want to work on my core, my biceps, and my knees primarily to start. I also have instability in my sacro-illiac (sp?) joints.

I know I'm asking alot, I won't take it for granted!