I am a bit overwhelmed with the new info. and trying to plan the perfect workout session...so can I just do this at least for now, which I think incorporates the main points:

2 days of walking for an hour at moderate pace.
1 day of sprinting for about 10 minutes on a track.
2 days of bodyweight exercises like pushups and squats along with some dumbbell moves for about 20 minutes (working out at home, so this would be great for me).

Any suggestions/changes?

Thank you!!!