Warm-up with a ten minute run, row, swim, or bike,
Take 1-2 hours to stretch your body.
Is 2 hours too much? Try 5-20 minutes, instead.
Ok, I know this may seem cheesy, and it is, a little, but if you've never tried meditation before, this is a good start.
You can also discard the video and take some time to go inward by yourself. Instead of listening to the sound of waves, listen to the sound of your breath. You can set a gentle alarm, or just meditate until you are done—even 5 minutes is a good start.