~set a realistic goal. There's no use aiming for the absolute top and expecting to get there quickly. I find it's better to set more achieve able mini goals, and use them as stepping stones to my big goal so I don't lose heart.
~get pictures (of you now/how you want to be), motivational quotes etc. and use them to visualise where you want to be.
~find a buddy, a person who will keep you accountable for your goals and who will motivate you when you're feeling like giving up. Make sure they're someone who you can trust and you know they'll support you.
As for the exercises, just set your preferences with your goal in mind, and have a look through until something looks good