Everything you repeat, written down once.

Squat, swing, press and row with a single kettlebell, for 4 rounds. Warm up with a few halos and bodyweight squats first.

1. Goblet squat
2. Two-hand swings
3. Single-arm press, left
4. Single-arm press, right
5. Single-arm row
6. Round rest · 60 seconds

Repeats for 4 rounds

Eight minutes on the floor to loosen tight hips. No equipment, though a light dumbbell helps for the V-sit. 🎥 Video: 8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment) by nourishmovelove

1. 90/90 internal rotation knee drops · 60 seconds
2. 90/90 pigeon · 1.8 minutes
3. 90/90 rear knee and heel lifts · 1.4 minutes
4. Tabletop hip CARs · 1.4 minutes
5. Frog rocks · 30 seconds
6. V-sit leg lifts · 45 seconds
7. Cossack squats · 1.2 minutes

Ligurian pesto tossed with pasta, potatoes and green beans, the way it's served in Genoa. Serves 4, in about 30 minutes. Never cook the pesto: heat turns basil dark and bitter.

1. Gather the pesto
2. Gather the pasta
3. Toast the pine nuts · 3 minutes
4. Make the pesto
5. Start the potatoes · 2 minutes
6. Add the pasta · 6 minutes
7. Add the green beans · 5 minutes
8. Toss with the pesto

Metta: sending goodwill out in widening circles, from yourself to everyone. About 12 minutes. Silently repeat the phrases for each person: may you be happy, may you be healthy, may you be safe, may you live with ease. It's fine if you don't feel much at first.

1. Settle · 60 seconds
2. Yourself · 2 minutes
3. Someone you love · 2 minutes
4. Someone neutral · 2 minutes
5. Someone difficult · 2 minutes
6. All beings · 2 minutes
7. Rest · 60 seconds

Dr Andrew Weil's relaxing breath, for 4 rounds. Good for falling asleep. Rest the tip of your tongue behind your top front teeth throughout, and exhale with a whoosh through your mouth.

1. Inhale · 4 seconds
2. Hold · 7 seconds
3. Exhale · 8 seconds

Repeats for 4 rounds

Go from an empty project to an arranged rough beat in about 75 minutes. No mixing allowed: rough levels only. Finishing a sketch beats perfecting a loop.

1. Set up
2. Drums · 15 minutes
3. Bass · 10 minutes
4. Chords and melody · 15 minutes
5. Ear break · 5 minutes
6. Arrange · 15 minutes
7. Bounce

A barely set vanilla cream with a quick berry compote. Serves 6, in 20 minutes plus 4 hours chilling.

1. Gather the panna cotta
2. Gather the compote
3. Soak the gelatine · 5 minutes
4. Infuse the cream · 5 minutes
5. Melt in the gelatine
6. Cool · 15 minutes
7. Set · 240 minutes
8. Make the compote · 5 minutes
9. Unmould and serve

Coffee-soaked savoiardi layered with a light mascarpone cream. Serves 8, in 30 minutes plus at least 6 hours chilling. The eggs aren't cooked, so use pasteurised eggs if you're serving anyone pregnant, very young or elderly.

1. Gather the ingredients
2. Whisk the yolks · 4 minutes
3. Beat in the mascarpone
4. Fold in the whites
5. Dip and layer
6. Chill · 360 minutes
7. Dust and serve

Bulletproof the joints that runners and lifters lean on, for 2 rounds. Use it as a warm-up, or on its own on rest days.

1. Ankle circles · 40 seconds
2. Knee-to-wall, left · 40 seconds
3. Knee-to-wall, right · 40 seconds
4. Tibialis raises
5. Slow calf raises
6. Spanish squat hold · 45 seconds

Repeats for 2 rounds

The original Tabata protocol: 20 seconds all out, 10 seconds rest, for 8 rounds. Only four minutes, but it should be very hard. Warm up properly first with a few minutes of easy movement.

1. Squat jumps · 20 seconds
2. Rest · 10 seconds

Repeats for 8 rounds

Chicken in a fragrant green curry with lime leaves and Thai basil. Serves 4, in about 35 minutes. Don't shake the coconut milk: you want the thick cream on top. Serve with jasmine rice.

1. Gather the ingredients
2. Crack the coconut cream · 3 minutes
3. Fry the paste · 2 minutes
4. Seal the chicken · 3 minutes
5. Simmer · 8 minutes
6. Add the vegetables · 4 minutes
7. Balance and serve

Spend a long time with one artwork or object, until it gives you something to write or make. About 40 minutes.

1. Choose one thing
2. Just look · 10 minutes
3. List what you see · 15 minutes
4. Ask questions · 5 minutes
5. Respond · 10 minutes

Three ingredients, one glossy pecorino and black pepper sauce. Serves 2, in about 20 minutes. The trick is temperature: add the cheese off the heat, or it clumps instead of melting.

1. Gather the ingredients
2. Boil the pasta · 8 minutes
3. Toast the pepper · 60 seconds
4. Make the cheese paste
5. Finish the pasta in the pan · 2 minutes
6. Toss in the cheese

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

Pilates side-lying leg work that sets your glutes on fire. About 10 minutes. Lie on your side with your body in one straight line, hips stacked. Only your leg moves.

1. Clams, left side down · 45 seconds
2. Leg lifts, left side down · 45 seconds
3. Small circles, left side down · 45 seconds
4. Front and back kicks, left side down · 45 seconds
5. Clams, right side down · 45 seconds
6. Leg lifts, right side down · 45 seconds
7. Small circles, right side down · 45 seconds
8. Front and back kicks, right side down · 45 seconds
9. Figure-four stretch · 60 seconds