The most important thing is that you go step into any kind of gym or sport, and prepare the do the neccecary.
Probably eveyr guy on this forum that is a bit into fitness or lifting can make you a workout schedule thats casual and will give you certain benefits.
i mean, just going to a gym, spend 30 mins on various weights, 3sets12reps, and 30min+cardio at the correct heart rate, for 2/3 months, the results will be significant, as long as you dont start eating more "bad" food then you eat now.
The "attack" schedules arent for starters, you need to have build a good condition and resistance to cope with them.
Usually they go like "do 100 sit ups, then do 100 more on a decline bench. Yeah, good luck beeing able to use your abs the next 10 days.
An abs freak like Dule will now laugh the living shit out of me going like "bro, i do 500 sit upts with 50 kg's on my chest on top of a furnace"
Yeah, they can do those schedule's, people who start, not.