I thought I'd share an example of one and it's dated for this year so you can do it too if you choose. There's a beginners version and if you work out often there's one for you too. Enjoy!
You can also do doubles: the specified amount in the morning and at night. Another idea is to break it down ie: for 12/14, do 20 in the morning and 20 at night.
And as with any exercise, Not all exercises are suitable for everyone and this or any other exercise program may result in injury. Any user of the exercise program assumes the risk of injury resulting from performing the exercises and using the equipment suggested. To reduce risk of injury, in your case, CONSULT YOUR HEALTH PROFESSIONAL BEFORE BEGINNING THIS EXERCISE PROGRAM.