Explore routines.

The classic 5×5 strength session: squat, bench and row, for 5 rounds. Each round is one set of each lift, with rest between, so you rotate through the lifts and stay fresh. Use about 80% of your one-rep max, and add 2.5kg next time if every rep was clean. Warm up with an empty...

1. Back squat
2. Rest · 2 minutes
3. Bench press
4. Rest · 2 minutes
5. Barbell row
6. Rest · 2 minutes

Repeats for 5 rounds

Fluffy, buttery popcorn with barely any unpopped kernels. Serves 2–3, in 10 minutes.

1. Gather the ingredients
2. Test the heat · 3 minutes
3. Rest the kernels · 30 seconds
4. Pop · 3 minutes
5. Season

Sweet, cumin-spiced roast carrots on lemony yoghurt. Serves 4 as a side, in about 40 minutes.

1. Gather the ingredients
2. Heat the oven
3. Roast · 20 minutes
4. Glaze · 10 minutes
5. Serve

Eggs poached in a spiced tomato and pepper sauce, served straight from the pan. Serves 4, in about 35 minutes. Have plenty of bread ready for mopping up.

1. Gather the ingredients
2. Soften the onion and pepper · 10 minutes
3. Toast the spices · 60 seconds
4. Simmer the sauce · 10 minutes
5. Poach the eggs · 6 minutes
6. Serve

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

The Roman way: guanciale, eggs, pecorino and pepper, with no cream. Serves 2, in about 25 minutes. Put a pot of salted water on to boil before you start.

1. Gather the ingredients
2. Whisk the eggs
3. Render the guanciale · 8 minutes
4. Boil the spaghetti · 9 minutes
5. Temper the eggs
6. Toss it together
7. Serve

Sicily's fried aubergine and tomato pasta, finished with salty ricotta salata. Serves 4, in about 1¼ hours.

1. Gather the ingredients
2. Salt the aubergine · 30 minutes
3. Fry the aubergine · 10 minutes
4. Start the sauce · 60 seconds
5. Simmer the tomatoes · 20 minutes
6. Cook the pasta · 11 minutes
7. Bring it together

A short metta practice led by Sharon Salzberg: yourself, a friend, then all beings. About 8 minutes. 🎥 Video: 10-Minute Loving Kindness Meditation | Guided Metta Practice with Sharon Salzberg by Tricycle

1. Phrases for loving-kindness · 1.1 minutes
2. For yourself · 1.3 minutes
3. For a friend · 3.4 minutes
4. For all beings · 1.4 minutes
5. Closing · 22 seconds

Head-to-toe stretches without leaving your chair. About 15 minutes, perfect for a work break. 🎥 Video: Chair Yoga for Beginners: Boost Energy & Health in Just 10 Minutes! | Saurabh Bothra Yoga by Saurabh Bothra

1. Sit correctly · 1.1 minutes
2. Neck movement · 44 seconds
3. Shoulder rotation · 44 seconds
4. Chin tuck · 57 seconds
5. Shoulder and neck movement · 45 seconds
6. Stretch 1 · 40 seconds
7. Stretch 2 · 33 seconds
8. Stretch 3 · 1.3 minutes
9. Spine twist · 28 seconds
10. Spine stretch · 1.3 minutes
11. Seated core · 47 seconds
12. Hip joint stretch · 1.1 minutes
13. Stretch 4 · 1.2 minutes
14. Knee stretches · 43 seconds
15. Calf stretches · 53 seconds
16. Shin stretches · 29 seconds
17. Ankle stretches · 53 seconds
18. Toe stretches · 1.1 minutes

Find the strongest title and thumbnail pairing before you film anything. About 35 minutes.

1. Write twenty titles · 10 minutes
2. Sketch ten thumbnails · 15 minutes
3. Squint test
4. Pair them · 5 minutes
5. Decide

Script and film five short videos in one sitting, about 1¼ hours. Batching saves hours of setup and gets you past the cringe faster.

1. Pick five topics
2. Write five hooks · 10 minutes
3. Script all five · 20 minutes
4. Film · 40 minutes
5. Log the takes

Script a 10-minute video, from hook to call to action, in about 1½ hours. Write for the ear: short sentences, plain words, and say it out loud as you go.

1. The promise
2. Hook the first 30 seconds · 10 minutes
3. Outline the beats · 10 minutes
4. Write the script · 40 minutes
5. Read it aloud · 10 minutes
6. Mark it up

From a topic to a complete first draft of a technical post in about 2 hours. Write the code samples first: they're the spine of the post, and the prose hangs off them.

1. Set up
2. Write the code samples · 25 minutes
3. Outline around the code · 10 minutes
4. Break · 5 minutes
5. Draft the body · 30 minutes
6. Write the intro last · 10 minutes
7. Wrap up

Eight minutes of lying still after training, to shift from effort into recovery. Lie on your back, palms up, and let your breath slow down by itself.

1. Arrive · 60 seconds
2. Legs · 2 minutes
3. Core and back · 1.5 minutes
4. Arms and shoulders · 1.5 minutes
5. Face · 30 seconds
6. Whole body · 1.5 minutes

Breathing out for twice as long as you breathe in, to calm down quickly, for 12 rounds. If 8 seconds feels like a struggle, try in for 3 and out for 6.

1. Inhale · 4 seconds
2. Exhale · 8 seconds

Repeats for 12 rounds