Stretch your body. When you wake up, stretch your body. Shake your legs and arms and jump once or twice so you can fully wake up about 10-15 minutes later.
Eat a good breakfast. Before you start training, be sure to eat a healthy breakfast to get a good start to the day.
Be active. Don't lay around. Do something instead of watching TV, playing on your computer or phone. Do something productive. Take a jog, go on a bike ride, or even ride the elliptical or treadmill. Do something to get your muscles loose and blood pumping.
Work on your muscles. Start stretching with your arms. Pull your arms across your chest for 10 seconds, over you head, and back down, then rest for 15 seconds.
Try out various exercises to find what works best for you. For the back, lay down and cross one leg over another without moving your back to the side for about 30 seconds.
Tone your legs. Pull your legs up to your butt, with your hands and keep for 15 seconds. If you can't balance well hold on to a couch or chair.
Be disciplined. Do these on a daily basis. Try to schedule it in the morning where there is appropriate ventilation. If you can't, then do it whenever you have can. After it, try and go a step further. Exert a little more as the body gets used to a routine and stops responding to a single routine. Try splits, leg extensions or anything you know will help you.
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