By now, the cardio should be ready for 3x a week at 20-30 minutes on a bike or walking. The best is walking outside. Get some fresh air, have some fun, look at the clouds.
And in the gym?
Start squatting, pressing and deadlifting.
Buy Starting Strength by Rippetoe to learn the form , or go on startingstrength.com for videos and form tips.
His program is grand for beginners. Start light with your maxes, start very light. Be smart. If you get injured you arent doing a bit of good to yourself. And you will be back on the couch.
I was gonna write a whole thing up, routine wise, but it wouldn't be better than Starting Strength. Plus its ridiculously cheap to buy for what you get.
GET TO WORK!