A good exercise program includes stretching, resistance training and cardiorespiratory training. You could start your training walking,cycling or doing any other cardio exercise for about 15 minutes, in sequence do some stretching for the whole body and start a resistance training. After that you can go back to walk, cycling or any activity which will help you to improve your cardiorespiratoy system ( about 30 min). At the end do some more stretching so you can cool down and relax.
If you do not have time for all of that, you can try to do different training in different days, so one day you can do some cardio, other day stretching, other day resistance, the most important thing is that you guys start an exercise program and stop being sedentary.
Stretching Chart from http://felttip.com/run5k/
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