Everything you repeat, written down once.

Unilateral leg work to fix imbalances and build stability, for 3 rounds. Hold dumbbells once bodyweight gets easy. Always start with your weaker side.

1. Bulgarian split squat, left
2. Bulgarian split squat, right
3. Rest · 60 seconds
4. Single-leg Romanian deadlift, left
5. Single-leg Romanian deadlift, right
6. Rest · 60 seconds
7. Step-ups
8. Single-leg calf raises
9. Round rest · 1.5 minutes

Repeats for 3 rounds

Gentle seated poses for steadier balance, about 12 minutes. Use a sturdy chair without wheels. 🎥 Video: 10 Minute Chair Yoga for Seniors | Day 2: Better Balance Program by Yes2Next

1. Warm up · 37 seconds
2. Mountain pose · 1.1 minutes
3. Cat-cow · 1.4 minutes
4. Triangle pose · 2.1 minutes
5. Firefly pose · 1.3 minutes
6. Reverse warrior · 2.8 minutes
7. Gentle spinal twist · 1.3 minutes
8. Three final breaths · 57 seconds

Core-focused power yoga that builds towards crow pose, for 3 rounds. Warm up with a few sun salutations first.

1. Boat pose · 30 seconds
2. Low boat · 15 seconds
3. Plank · 45 seconds
4. Dolphin plank · 30 seconds
5. Side plank, right · 30 seconds
6. Side plank, left · 30 seconds
7. Crow pose · 30 seconds
8. Child's pose · 30 seconds

Repeats for 3 rounds

Boxing conditioning with no bag needed, for 3 rounds. Stay light on your feet, keep your guard up, and breathe out sharply with every punch.

1. Jab-cross · 60 seconds
2. Hooks · 60 seconds
3. Uppercuts · 60 seconds
4. Slips and rolls · 60 seconds
5. Burnout · 60 seconds
6. Round rest · 60 seconds

Repeats for 3 rounds

Twenty minutes of kettlebell work, every minute on the minute, for 5 rounds. Do the reps at the top of each minute, then rest until the next one.

1. Minute 1: Swings · 60 seconds
2. Minute 2: Goblet squats · 60 seconds
3. Minute 3: Push-ups · 60 seconds
4. Minute 4: Halos and rest · 60 seconds

Repeats for 5 rounds

Strength training in disguise: hard efforts up a hill, recovering on the way down, for 8 rounds. Find a moderate hill that takes about a minute to climb. Jog for 10 minutes to warm up first, and finish with an easy 10.

1. Run uphill · 60 seconds
2. Recover downhill · 1.5 minutes

Repeats for 8 rounds

Ten minutes of standing cardio, no jumping, to get your heart rate up gently. A minute per move. 🎥 Video: 10-Minute Heart Health Workout | Low-Impact Cardio Routine by Caroline Jordan

1. Low-impact jumping jacks · 1 minute
2. Butt kicks · 60 seconds
3. Crossbody reach · 1 minute
4. Knee chop · 59 seconds
5. Sit back, swing up · 60 seconds
6. Wide, narrow steps · 60 seconds
7. Two forward, two side · 59 seconds
8. Squat, shoot the hoop · 52 seconds
9. Cross alternating knee · 1.2 minutes
10. Victory V march · 60 seconds
11. Cool down · 60 seconds

Strong, milky tea simmered with whole spices and fresh ginger. Serves 2, in 10 minutes.

1. Gather the ingredients
2. Simmer the spices · 3 minutes
3. Brew the tea · 60 seconds
4. Add the milk · 2 minutes
5. Strain and serve

Edit one chapter of a book for story and structure, and write notes like a professional editor. About 1¾ hours.

1. Questions to answer
2. Read the chapter · 30 minutes
3. Margin notes · 20 minutes
4. Write an edit letter · 20 minutes
5. Prioritise

Soft, sharp-sweet apples under a buttery oat crumble. Serves 6, in about 1 hour. Serve with custard or vanilla ice cream.

1. Gather the filling
2. Gather the crumble
3. Make the filling
4. Make the crumble
5. Top
6. Bake · 40 minutes
7. Rest · 10 minutes

An hour of pure play to build a library of sounds that are yours. No songs allowed.

1. Pick one instrument
2. From an init patch · 15 minutes
3. Record a found sound · 10 minutes
4. Mangle it · 15 minutes
5. Save the best

Ultra smooth hummus from tinned chickpeas, whipped with plenty of tahini. Serves 6, in about 40 minutes.

1. Gather the ingredients
2. Simmer the chickpeas · 20 minutes
3. Drain and rinse
4. Mellow the garlic · 5 minutes
5. Whip the tahini · 60 seconds
6. Blend the chickpeas · 3 minutes
7. Serve

Train your core to resist movement, which is its real job, for 3 rounds. You'll need a resistance band anchored at chest height, or a cable machine.

1. Pallof press, left side
2. Pallof press, right side
3. Bird dog
4. Rest · 30 seconds
5. Plank shoulder taps · 40 seconds
6. Round rest · 60 seconds

Repeats for 3 rounds

Japanese rice balls with a creamy tuna filling, made for lunchboxes. Makes 6, in about 1 hour.

1. Gather the ingredients
2. Rinse the rice
3. Soak the rice · 30 minutes
4. Cook the rice · 12 minutes
5. Steam off the heat · 10 minutes
6. Make the filling
7. Cool the rice · 5 minutes
8. Shape the onigiri
9. Wrap and serve

Diaphragmatic breathing practice to make running breathing easier, for 10 rounds. Lie on your back with your knees bent, one hand on your chest and one on your belly. Only the bottom hand should move.

1. Inhale · 4 seconds
2. Exhale · 6 seconds

Repeats for 10 rounds