Morning training for Judoka

Hi everyone

First a thanks for everyone who can guide me in this thread and also for taking time to read all my inquiries.

I would like to know or better said to be guided into workouts and exercises that will improve my body and that i can do at home, a master told me once that i should stretch every morning and every night to get more flexible muscles.

But i really want to devote to train better, so pointers as to which to do and how many times a day, or for how many minutes, im the type that needs to be guided

Physically, Im 24 years old (a little late to start judo) I weight 152lb and im 5'7 ft, i would say im more or less in my ideal weight but im not fit, i want to develop my body more for Judo. I will gladly take any advice that all senpai out there may have for me.

Also, running is out of question, i live into a very dangerous neighborhood, im trying to figure a way to get in shape, i would check the forum thread of fitness of bullshido but i want something directly for Judoka.

Thanks again