TV once a week (usually on sunday) Go outside everyday for an hour- hour and a half. This is non negotiable.
Punishments
will include push ups, burpees, up downs, jumping jacks, jogging etc...none of that spanking shyt.

My kids have a lot of home when they comebhome from school so 4:15-6pm is homework/study time. Then 6pm-7:30 is either yoga or cheer practice (I teach them cheer) then its dinner, bath, and bed by 9pm. Doing that makes very little tv/playtime.
I make my girls do wall squats as punishment.
Outdoor activities on the weekends. Even if its just a jazz fest or picnic at the park. Also take your kids out to eateat early when they are young as well as establish table manners at home. It makes it so much easier to know your kid won't act a complete donkey at a restaurant.