Everything you repeat, written down once.

A guided scan from head to toe, noticing each part of the body without changing it. 10 minutes. 🎥 Video: 10 Minute Body Scan Meditation by Priory

1. Preparation · 1.7 minutes
2. Body scan · 10.1 minutes

Nadi shodhana, a balancing yogic breath, for 8 rounds. Rest your right thumb by your right nostril and your ring finger by your left, closing one side at a time. Skip this if your nose is blocked.

1. Inhale left · 4 seconds
2. Exhale right · 6 seconds
3. Inhale right · 4 seconds
4. Exhale left · 6 seconds

Repeats for 8 rounds

The opening of Joseph Pilates' classical mat order. About 12 minutes. Move with control, not momentum. Draw your belly in and breathe deeply throughout.

1. The Hundred · 1.7 minutes
2. Roll-up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch · 45 seconds
6. Double leg stretch · 45 seconds
7. Spine stretch forward

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

Healthier, happier shoulders for pressing and overhead work, for 2 rounds. You'll need a resistance band or a broom handle.

1. Band pass-throughs
2. Wall slides
3. Thread the needle, left · 45 seconds
4. Thread the needle, right · 45 seconds
5. Sleeper stretch, left · 45 seconds
6. Sleeper stretch, right · 45 seconds
7. Band pull-aparts

Repeats for 2 rounds

Tall, fluffy American-style pancakes. Makes about 10, in about 35 minutes. Serve with butter and maple syrup.

1. Gather the ingredients
2. Mix the batter
3. Rest the batter · 10 minutes
4. Cook the first side · 2 minutes
5. Flip · 60 seconds
6. Repeat and serve

Loving-kindness, widening step by step: from yourself to a loved one, acquaintances, someone difficult and all beings. About 13 minutes. May I be happy. May I be healthy. May I be safe. May I live with ease. 🎥 Video: Loving Kindness Meditation to Develop Mindfulness and Compas...

1. Get comfortable · 45 seconds
2. Breath awareness · 50 seconds
3. Heart-center awareness · 45 seconds
4. Metta for yourself · 1.8 minutes
5. Metta for a loved one · 1.3 minutes
6. Metta for loved ones · 55 seconds
7. Metta for acquaintances · 1.2 minutes
8. Metta for someone in conflict · 1.6 minutes
9. Metta for all beings · 1.8 minutes
10. Feel the heart · 1.5 minutes
11. Closing blessing · 1.1 minutes

Write the README for a project before writing any code, to find out what you're actually building. About 45 minutes.

1. Set up
2. What it is · 5 minutes
3. Usage examples · 15 minutes
4. Installation · 5 minutes
5. Limitations and non-goals · 5 minutes
6. Review

Surya Namaskar B adds chair pose and Warrior I to the sun salutation, for 3 rounds. It builds a lot of heat. Do a few rounds of Sun Salutation A first.

1. Chair pose · 5 seconds
2. Forward fold · 5 seconds
3. Halfway lift · 5 seconds
4. Vinyasa · 15 seconds
5. Warrior I, right · 25 seconds
6. Vinyasa · 15 seconds
7. Warrior I, left · 25 seconds
8. Vinyasa · 15 seconds
9. Downward dog · 25 seconds
10. Forward fold · 10 seconds
11. Chair pose · 10 seconds

Repeats for 3 rounds

Miso soup made properly, from a quick homemade dashi. Serves 4, in about 1 hour, mostly soaking.

1. Gather the dashi
2. Gather the soup
3. Soak the kombu · 30 minutes
4. Heat the kombu · 10 minutes
5. Steep the bonito · 3 minutes
6. Strain the dashi
7. Soak the wakame · 5 minutes
8. Warm the tofu · 2 minutes
9. Dissolve the miso
10. Serve

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

A crisp, sweet and sour Japanese cucumber salad. Serves 4 as a side, in about 30 minutes.

1. Gather the ingredients
2. Salt the cucumber · 10 minutes
3. Soak the wakame · 5 minutes
4. Make the dressing
5. Squeeze the cucumber
6. Dress and chill · 15 minutes
7. Serve

Twenty minutes at a comfortably hard pace to push up your lactate threshold. Tempo pace is about what you could hold for an hour in a race: you can manage a few words, not a conversation.

1. Easy jog · 10 minutes
2. Tempo · 20 minutes
3. Easy jog · 10 minutes
4. Strides

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

Charred bread rubbed with garlic and piled with ripe tomatoes. Serves 4, in about 25 minutes. It's only as good as your tomatoes, so make it in summer.

1. Gather the ingredients
2. Season the tomatoes · 15 minutes
3. Char the bread · 4 minutes
4. Rub with garlic
5. Top and serve