damn dude, there isn't a real way to help you. you're fuckin' hopeless. but besides that, just do a lot of pushups, overhand claps, situps, crunches, flutter kicks, iron mikes, and mountain climbers. do them until you can't do them anymore, and do them some more. then do a good series of stretches, and drink a lot of water. do that like 2-3 times a way or whatever you want, just as long as it's often.