A workout plan needed please

Juleeroch

Hi there
Is there anyone out there who can plan a workout for me - with certain specifics.

1. Only 10 minutes a day each and every day.
2. To target bingo wings.
3. To target abdomen, specifically lower abdomen.
4. Absolutely no jumping around.
5. Nothing that involves squatting or lunges.
6. Nothing that puts any pressure on knees.
7. With my age (55) in mind - ie I haven't the stamina or energy of a 20 year old (sadly).
8. To target building my quads.

I have tried various programs but feel that all are targeted towards the 20 - 30 age group and usually ALREADY fit 20 - 30 year olds !!
Can anyone who is a physio or qualified in exercise / muscles in some way suggest a program for me based on the above. I have one knee that subluxes because it maltracks and one that has a torn meniscus. Added to that I have, at the moment a strained hamstring at the top of my thigh.

I don't want to have to use any equipment - benches, exercise bikes etc etc etc.

I only ask for 10 minutes a day because I work full time and still have to keep house and home and 10 minutes while the dinner is cooking is all that I can manage.

Here's hoping someone can help.

Many thanks
Jules