Easy Does It! biogenix rx Start with 30 minutes of cardio 2/3 times a week and strength training once a week. Continue this for two to three months until this regimen becomes an integral part of your daily routine. 2. Warm Up and Stretch Always, always, warm up first. Take your body through basic movements that will loosen and stretch your muscles. This will ensure that your body performs at an optimum level and more important, you avoid injury issues. 3.