Weightlifting & Cardio

try this one...
http://www.building-muscle101.com/beginner-weight-lifting-routines.html
or the one i'm doing..
http://www.building-muscle101.com/5_day_beginner_workout.html leg day has squats.. however you probably substite it for something else.. or remove sqautes entirely..

Allen, Working around knee leg problems is kinda of my specialty now since I have had my knee go out of place while in the military and from being shot while I was on the sheriff's dept. you can eventually be able to squat and do lunges if you build the muscle up. May take a little while but it can be done, I have done it. Not knowing what program you are doing, or what you want to accomplish its hard to recommend a program. But for your knees, start walking either on a treadmill or outside or ride a stationary bike. Also do so leg extentions and leg curls and do not forget your calves. A way to strengthen the muscle around the knee cap area is to place your legs straight out in front of you with your toes pointed up and flex your thigh muscles and hold for a few seconds then release. this can be done while you are laying in bed or on the couch watching tv. There are many exercises out there where you can work a injured area without doing the usual exercises. As far a upper body exercises, have you been lifting or are you just starting? I can give you a sarting program but I do not know what you are able to lift for a weight start. and it depends on what you want to do also. If you want to build or tone? One or the other is a different rep program. Also do you go to a gym or do you workout at home. If at home what kind of equipment do you have? Without knowing what you have avaiable I can not really recommend a program for you. Let me know what you have available and I will recommend a good starter program. I am not a certified trainer but I have been into physical fitness for many years and I have written and been published Physical fitness articles. So just let me know and I will help you out anyway I can.

Allen (OP): It seems to me that at 6'2“ and 180lbs, you are on the money in terms of a good weight for your height.

"allen_pauley wrote: »

"I am 6' 2" 180 and I want to lose 10lbs. I want to tone up, gain some muscle. I am open to any suggestions.

In terms of your goals, I would suggest that you thinkmore in terms of trying to reduce your body fat rather than your weight. MFP has an excellent community forum/group 'Eat, Train, Progress' which offers some helpful advice in this regard and also in terms of weight-lifting routines.

Otherwise, @dethoman's advice above is very-well put.

Finally, I would recommend consulting an osteopath for an assessment of your knee injury (treatmentif require) and professional health advice on rehabilitation.

I have had various lower-back and shoulder injuries in my time, but had excellent advice and treatment from an osteopath which enabled me to resume training.