Here is a free download for the 7 min workout. The new advanced 7 min workout is also available. Even in the busiest day we should be able to find 7 minutes! Start where you can and just keep at it. Even getting up and down off the floor to do things is a workout so just have a sense of humor and get going. I do not recommend stepping up on anything higher than 12 inches if you have old knees, or bad knees! This could be the ticket to happier holidays. — Connie