Best to exercise early in the morning, from ten to forty five minutes, then shower and good breakfast. Counting to ten, start to rotate your hands one by one in both directions. Both hands at once, both directions. Do box above your head one by one hand and both hands at once. Straight hands clap your palms over your head, lift straight hands toward the front over your head. Do boxing one by one and both hands together. Touch you toques with fingers and lift straight arms up and bend again, stretch your legs, pull up knee and next kick as high as possible. Make your own exercise and do it every morning it takes ten minutes or if you not hurry to work or school make it forty five minutes. For guys after ten minutes exercise best to have few thinks like weights, and pull up and push up set.