If you have 5 minutes to start off with in the morning you can get ripped and strong!
After you do this do a fitness test immediately. Here is what to do.
When you wake up in the morning roll out of bed crouch down in this position:

but I keep my knees between my arms.
Jump up into the air as high as you can. What I do while in the air is visualize myself descending to the earth from the sky like a meteor with fire and stuff all around me. I used to see myself crashing into the earth and causing a creator, but that's a bit destructive. Now I land in the ocean. You want to land softly so you don't fuck up you ankle or knee.
Land in the super hero 3 point pose in real life:
While in the ocean A giant version of Dory from finding Nemo starts swimming around my head. Repeating "Just keep Swimming, just keep swimming." Her smile, enthusiasm, and encouragement make me feel great.
I reach the bottom of the ocean and start taking small consistent steps in an image like this:
When as I'm walking up the path an orange appears in front of me. I grab the orange and literally feel the feeling of holding it. I start to peel the orange and can smell the citrus of the peal. Then I eat the orange and literally taste it. Can you imagine taste, smell, and touch? If you can't yet just practice it's like any other skill.
That last part about the small steps leading up to the orange is a memory peg. Look up "How to develop a perfect memory" by dominic o'brien. It goes perfectly with your personality.
Anyway, the symbols represent these two phrases: "Small consistent steps lead to great things.", and "The hardest part is getting started, but once you peel back those initial layers things become easy."
How many times have you spend hours days months procrastinating only to find out the thing you were avoiding was really easy and just took a little of your time?
if you only can jump 2 inches in the air then jump those 2 inches, and do that. Wake up every morning doing that. It sets the tone for the rest of the day.
Now for the 5 minute work out. Push ups, low plank, 123 Hysmans, and squats.
Here is how. Do some push ups right now. Count how many you do and do them until they become slightly difficult. Only slightly difficult. This is your base number. it could be 60 it would be 5. Mine was 30 when I started in november.
So if yours is 5, then after your jump visualization and landing (you will want to include stretching here) you do 5 push ups, get into a low plank position and hold it for 5 seconds, 5 - squats, and 5 - 123 Heismans). Don't worry about being intense because you can injure yourself, just hit the numbers. (then do another stretch)
When those 5 push ups become extremely easy increase the number by 5. so now you're doing 10 of each. The order of the other workouts after the push ups don't matter.
Repeat that pattern for the rest of your life. Right now I'm up to 90 easy push ups, only 2 months later I've become 3x as strong.
It's a full body workout that targets everything in small unnoticeable increments. It won't feel like your doing anything at first but gradually over time you'll be hitting numbers like me easily and you will be cut and ripped everywhere, along with gaining some mass if you pack in the right proteins each day.
I have 7 stretches I do. I used to only do 5 but in the process I caught a slight injury and realized I needed to stretch another muscle group (my hip flexors) in order to make this work properly.
Bicep stretch, triceps stretch, chest stretch, quadriceps stretch, I bend over keeping my legs slightly bent reaching for my toes, Hip flexor stretch,
Airplane:
I only spend about 10 seconds on each stretch. Take every Sunday off. Initially the entire process takes less than 5 minutes of your time each morning. Even now, even at 90 it still only takes me less than 15 minutes in my entire day.
If you wake up one day feeling muscle soreness in your chest then skip the work outs until the soreness goes away. Then pick up where you left off.
You won't find this anywhere in the world. A workout program that targets your entire body and with light cardio, balance, and flexibility in under 5 minutes.
2 months I've become 3 times as strong basing it off the number of easy push ups I can do. 3 times as strong! It's nothing. 5 minutes.