Bye Bye Atrophy: This is how I do!

Below is my workout after the aircast came off. The squats and lunges have been added. My ankle was very weak and sore so small movements such as ankle rolls helped me very much during my recovery.  As I transitioned to walking shoes, I found on both feet, the ligaments near my ankles were strained from standing for more than 10 minutes as my right side tended to compensate for my weaker left.  Don't neglect the ankle exercises!

Round 1
12 push-ups with one leg in the air
12 one leg squats (non-operated foot)
12 regular squats (slow and steady to wake up your sleeping quad)
20 ankle rolls both feet (10 clockwise and 10 counter)
20 ticep dips - swap with overhead tricep extensions
20 bicep curls to overhead shoulder press with 12-15 lbs
20 tuck sit-ups

Repeat 3 times

Round 2
12 tricep push-ups (both feet on ground when you can)
20 bent over one arm rows - each arm 15-20 lbs
6-12 bicep curls - each arm 15-20 lbs
30 chest presses 15-20 lbs (the last 10 should be difficult)
12 rotator raises with double fly press with 8 lbs (your shoulders should burn)
20-30 pulse lunges holding onto object for balance - each leg
20 tuck sit-ups

Repeat 3 times    

Round 3

12 push-ups (both feet on ground when you can)
24 Russian twists (12 on each side) and (48 on last set)
20 tuck sit-ups
20 sit-ups

20 oblique sit-ups - each side

Repeat 3 times