The DWF, or daily workout and food is aimed at giving you some basic conditioning ideas. For some it’s the only thing they do, for many it’s just part of your training day.
Most days you also need to work on skill ( I often focus on gymnastics), Strength and therapy drills: I need always focus on my vulnerability to Plantar fasciitis, Patello-femoral and back pain. By having a sensible self applied therapy regime, you can stop the problems before they start.
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Here are 3 workouts
day 1
Day 2
Day 3
As for your weight management. Is it the right time for you to lose weight? This questionnaire may help you decide.
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