Hit 316 on your stop watch. 1 exercise at a time. Start with 3 exercises to make things doable and shoot to finish with 6 exercises daily by the end of 16 consecutive days. Get as many reps as you can each time and see if you can beat your previous days total score by at least 1 rep. Choose from the following exercises: Push ups, Air squats, Pull Ups, Sit ups, Lunges, Burpees, Jump rope. Just get started and you will surprise yourself.

Simply run to the top 2768 stairs. Jog down 392 stairs and turn around and head back up to the top. Total = 3160 stairs. Run, jog, walk. Extra Challenge: Shoot for under an hour. If you can't get there, you can find some other stairs or hop on the stair machine at your gym. Repeat 1/week for 6 weeks and you will be blown away at how much faster your time is and confidence that you can do ANYTHING you set your mind to!

Test yourself for 6 days straight, with the goal of adding reps each time and finishing the week strong. No more burpees on Day 7!

Reach down and touch your opposite toe while balancing on one leg for the duration. Touch your toe and then stand up tall, not touching the ground as your reach high for the sky and then return down for your next touch. IF your other foot touches, that's your total score. Move at the speed at which you have control like the second hand of a clock. Complete for 6 days straight and see if you've added a lot more reps and realized more coordination and balance for yourself already happening.

Basically run/jog a 5K before work every day. Get outside rain or shine and get it done 16 days in a row. If you have to walk at first, start there. If you have tough days go easy. But somewhere in your commitment, keep focused on beating your previous personal bests. You will be amazed at what levels of adversities and distractions the mind and body can overcome. You will feel renewed by the end of this box checked. Do your stretches and therapies as needed.