It starts with a stretch in bed
one leg up and another down
point the toe
stretch the heel
ten times each
circle the ankle one way
and then the other way
loosen up those hips
one leg crossed in front 
of one leg bent
both pushing the other
in opposite directions

bend over one bent leg
as the other stretches behind
sit up in this position
stand up, bend over a
supported outstretched leg
now do the other

bike up 5 steep hills
ride 4 miles to work
swim 20 minutes freestyle
10 minutes back strokes
lift weights on 6 machines
Melt on the floor 45 minutes
Roll up from lying flat on floor
front plank, side plank,
squat, push-up, clam shell,
down dog ride 4 miles home