Hils! I want you to take camp sllloowwww. I think the best would be for you to do single body part stuff. You could do body weight stuff first.
1. Legs & Core
2. Cardio Dance & Arms
2. Chest/Back & Core
You can do that stuff and then add the single part with weights to the mix. When you feel confident in that start doing camp. Maybe take two weeks, prepare you body and then get into 1 Month Mission. Does that make sense?
Also, do you have a good massage person? You need to get that worked on to loosen the muscles around joint. Please book one, ok?