The idea behind doing exercises in the morning is that you activate your body and metabolism so it will process food more effectively.

The exercises could be anything, personally I like to do push-ups to build my core and as you can do them practically everywhere, I could eventually add or completely replace this with sit-ups. I do 2 sets of 50 push-ups.

You could also make the whole ritual based around sports as you are running, cycling or swimming anyways. At the moment I cucle 2-3 times per week to my work in the Hague which is 22K back and forth. I want to either run or swim the days that I am not cycling.