Workout - Any suggestions?

dang. uh. get ur cardio back up. seeing if you are missing chunks of your back maybe you werent running around a lot.
TRY gettin some marine cadence songs.

Treadmill. Buy your own. being able to run whenever you want is better then going to a gym.
Riding a bike is a good workout too. Seriously, best shape I was ever in, I rode 10 miles a day or more, with a messenger bag full of 20-30lbs of junk on my back. Riding through car traffic is good workout for your mind, situational awareness, and reflexes too. Plus, it means you have a bike handy, in good working condition. Good backup transportation.

Push-ups, sit-ups/crunches, pull-ups, free weight with some household items, run, jumping jacks, etc, etc.
Don't forget to stretch. ; )
Sign up for a martial art you're interested and you'll learn a lot while getting a good work out.
No gyms.

Me and my Dad go to the gym once every two days. (Im not saying its the best workout or anything, but Ive gotten noticeably bigger and stronger than I was previously)
1st day: Upper body strength - Arms, chest, shoulders. (We do incline/decline bench, flys, shoulder press, and pull ups....pull ups can be done on day 3 as well seeing as they work out your upper back quite a lot too.)
2nd day: Rest - Your body needs to rebuild/strengthen some of the muscle fibers and work on getting passages of fat to your mitochondria
3rd day: The Rest of it - Legs, abs, and back. (Squats, Lunges, Incline sit-ups with weight, and dead lifts or seated row)
4th day: Rest again
5th day: Repeat

Body Building builds alot of muscles you don't really use, it focuses on the visually dominate muscles rather than the muscles you DO use.
A Farmer would be able to do more physical work than a Body Builder with the same knowledge.
Point is if you want to build useful muscle groups, use the muscles to do everyday tasks, but go overboard.
(If you wanna be able to use a melee weapon, use a melee weapon lots, if you wanna carry supplies, pump them groceries!!!).
You get the idea right ??? build muscles you use by using them.

I would personally recommend doing circuit training if you have the time. Start with a light jog for about 2 km (convert to u.s if you have to). Followed by some push ups and sit up. If you have access to one get a medicine ball and a buddy if you can and I have no idea what its called but lay on your back toss the ball to your buddy who is standing up beside you he catches it and drops it back to you kinda like pushups. Do some rows whether on a rowing machine or with weights for your back/shoulders. Do some Iron Cross lifts if you can (really good for shoulder). Other than that I have no idea what you have access to. Message me with what you can get and I can help you out

Jog in the morning for about 4 kms.
Jog at night for about 2-3.
4 x 250 situps,
4x 250 pushups.
20 x 20kg squats.
20 x 20kg bench presses.
That's a trimmed down version of mine currently and should get you fit in no time.
Cardio, legs, abdominals, arms, shoulders, chest and back all in one.
I do 4kms jogging with a 30kg pack every day in the morning.
and 4kms running (downslope) with the same 30kg pack, after school.
4x250 situps.
4x250 pushups.
20 x 30kg squats.
And, my immense, benchpress program, took 3 years to be able to do this without suffering a heart attack/stroke from exhaustion.
10 sets of 10 reps of 10 kilos.
5 sets of 10 reps of 20 kilos.
3 sets of 11 reps of 30 kilos.
5 sets of 5 reps of 40 kilos.
2 sets of 10 reps of 50 kilos.
2 sets of 8 reps of 60 kilos.
3 sets of 5 reps of 70 kilos.
2 sets of 6 reps of 80 kilos.
2 sets of 6 reps of 90 kilos.
2 sets of 5 reps of 100 kilos.
Just to give you an idea of how much that is, 1 kilo = (roughly) 2.2lb.

P90X2.

If you already have a bicycle, there are mounts you can buy that make it an indoor exercise bike and can be removed quickly to be ridden outside. You should look into that if a biking is your preferred method of exercise. You can also look into making one as they aren't terribly difficult to figure out.

Link to item on Amazon: http://www.amazon.com/Bell-Motivator-Indoor-Bicycle-Trainer/dp/B000AAYBWS

You could also look into creating your own other exercise equipment. Hope this helps.

not to mention, if you get the right one, you can use it to generate power or to run flywheels for small machines, such as grain mills and meat grinders.

whoa, what happened bro? well Im no expert, but I think Im going to agree with cardio as the others suggested. Cant do much lifting if you just recovered from such injuries. Its bad to get it ripped again. Then gradually do little by little. You can try water in a bottle, variable weights can be achieved according to preference.

Go to http://www.spartanrace.com/wod/ THESE ARE NOT EASY. They are meant to turn you into a warrior. If you start it will motivate you to continue. If you stick with it you will be proud of yourself and be truly bad ass.

Meh, just another rip off of the Englands "Tough Guy Competition"... You truly wanna prove to someone you are bad ass, finish the "Tough Guy Competition"...

When you've done that sit back and relax for a month or so, then continue on into http://thespinerace.com - it will break or make you. Then you should be proud of yourself.

Me personally? I walked the MacDonnell Ranges in sections over two years, from each gap to watering hole. 2 fortnight holidays and 16 weekends with three friends and camping for a day or two at some waterholes... I think we worked it out to be around 12 kilometers a day measured on the map, geogrpahically however, much more distance was covered.

As the kids grow up my next mission is to do the Great Dividing Range from top to bottom, in sections of interest.

Next year however, my father, two of my uncles and one or two cousins (followed by my wife as a support vehicle) will be doing the Nullarbor Postie Run.

In 2014 I will be faced with a team challenge known as the 18HR Dark Side Championships. If, however, there are complications we will be entering the 12HR Dawn Attack.

While The Simpson Desert Bike Challenge is on my bucket list it will be done before my 35th birthday, with friends, and a support vehicle, and in winter (not that it's much cooler)...