Breakfast
Freestyle Dance
Stretch
Go Walking
Lunch
Stretch
Weights
Go Walking
Extra
Dinner
Breakfast should be the one listed in Step 1. Freestyle dance is meant to warm up your muscles before you stretch to prevent pulled muscles. Just turn on your favorite music and dance around. Just don't overdo it because you haven't even stretched yet. If you experience soreness, that usually means that you have built muscle and worked out nicely. If you do get a pulled muscle, stretch it GENTLY. If you are too sore to workout the next day, that's fine. Take a rest day. Snacks and other activities are not mentioned in the schedule above.
Now, stretches. First you need to loosen up. Stretching barefoot is the best way. The neck and shoulders are first. Neck: Stand with your feet apart in place. Look right, look left, look up, look down, and look straight. Repeat this five times. Next, roll your head around in a circle to the right three times, then repeat to the left. Shoulders: Roll both shoulders backwards ten times, then repeat forwards. Now move them up and down ten times.
Arms: Bring both arms up to your ears, keeping them straight. Then bring them down to your sides, keeping them straight. Repeat this whole thing ten times.
Legs: Stand with your feet apart. Put your hands behind your back. Stretch forwards and try to make your back flat. Hold that postion for about 10 seconds. Now go all the way down. Your goal is to touch your hands to the floor without bending your knees. Do not bend your knees through these exercises unless it is part of the stretch. Repeat this five times. Next, find a chair to hold on to or something sturdy. Stand with your feet together. With your left hand holding onto the chair for balance, bend your right leg behind you and hold it there with your right hand. You should feel the stretch in your thighs. Hold it for ten seconds. Repeat to the left.
Upper body: Stand with your feet apart. Raise your left arm by your ear. Now, stretch to the right. You should feel the stretch on the left side of your ribcage. Now repeat to the left.
Now you are all stretched! Next is walking. We recommend walking in the morning. Go to a nearby track, field, or even around your neighborhood. Walk at a fast pace, preferably for thirty minutes. If you
feel that you can walk more, do it. You will find that all of your daily exercises will become easier the more you do them. Whenever you feel you can step it up a level, do it. It is your body.
After your walking, take a lunch break. After lunch, be sure to stretch again so you don't pull a muscle. Weights are next. Is there a fitness center nearby? If so, go there! Do as many as you like, but take it slow and don't overdo it. If there is not, you need to make a trip to the store and get you some weights and equipment. Do whatever you feel you can do, but be careful.
After weights, go walking again. Thirty minutes should be enough.
Extra: Extra means anything else that you think you need to do to workout. Remember to drink PLENTY of water during all of this.
Now for dinner! After dinner, be sure to rest. Take a bath or shower and rest! You are finished for the day!