The exercises

1. Jumping jacks;
2. Wall sit;
3. Push-up;
4. Abdominal crunch;
5. Step-up onto a chair;
6. Squat;
7. Triceps dip on a chair;
8. Plank;
9. High knees running in place;
10. Lunge;
11. Push-up and rotation;
12. Side plank.

• Step 1: Reconnect to peak moments in the past.
• Step 2: Write out the story in detail. 
• Step 3: Repeat the process for ages five to twenty-five
• Step 4: Write the values that emerged from those moments.
• Step 5: Define your values.

For example, you decide to run 3 miles in the afternoon, but during the day your schedule got crazy and now you only have 20 minutes to workout.

If you reduce the scope, but stick to the schedule, instead of running 3 miles, you run 1 mile or do five sprints or 30 jumping jacks. You get a w...