I like this program, Master Your Body. It was put together by the PT that I work out with. No equipment necessary, easy enough for the beginner and modifiable for the more advanced among us. (My PT is the bald headed guy in the pictures.) I use it as the basis for my fitness, and then add stuff like jumping jacks and push-ups, ab work, dumbbells, etc., to keep it spicy. And of course, cycling!

http://www.andycore.com/store.php

Karen