Yoga poses adapted for your desk chair, about 7 minutes. No mat, no changing clothes. Use a stable chair without wheels if you can, and sit towards the front edge with your feet flat.

1. Seated mountain · 30 seconds
2. Seated cat-cow · 45 seconds
3. Seated side bend, left · 30 seconds
4. Seated side bend, right · 30 seconds
5. Seated twist, left · 30 seconds
6. Seated twist, right · 30 seconds
7. Seated figure four, left · 45 seconds
8. Seated figure four, right · 45 seconds
9. Eagle arms · 60 seconds
10. Seated forward fold · 45 seconds

Surya Namaskar A, the foundation of vinyasa yoga, for 5 rounds. One movement per breath, except for five breaths in downward dog. Lower to your knees in chaturanga until you're strong enough.

1. Upward salute · 5 seconds
2. Forward fold · 5 seconds
3. Halfway lift · 5 seconds
4. Chaturanga · 5 seconds
5. Upward dog · 5 seconds
6. Downward dog · 25 seconds
7. Halfway lift · 5 seconds
8. Forward fold · 5 seconds
9. Mountain pose · 5 seconds

Repeats for 5 rounds

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

A simple daily sit: just you and your breath. Your mind will wander, again and again. Noticing that and coming back is the practice.

1. Settle · 60 seconds
2. Count the breath · 4 minutes
3. Just breathe · 4 minutes
4. Close · 60 seconds

Chest, shoulders and triceps with barbell and dumbbells, for 4 rounds. Warm up with a couple of light sets of bench press. Pick weights that leave one or two reps in the tank.

1. Bench press
2. Rest · 1.5 minutes
3. Overhead press
4. Rest · 1.5 minutes
5. Dips
6. Rest · 60 seconds
7. Lateral raises
8. Round rest · 2 minutes

Repeats for 4 rounds

Build up to your first strict pull-up, for 4 rounds. Do this two or three times a week. Once you can do 5 slow negatives, try a full pull-up at the start of each session.

1. Dead hang · 30 seconds
2. Rest · 30 seconds
3. Scapular pulls
4. Negative pull-ups
5. Rest · 1.5 minutes
6. Inverted rows
7. Round rest · 1.5 minutes

Repeats for 4 rounds

Charred, marinated chicken in a rich tomato and butter sauce. Serves 4, in about 1½ hours. Serve with basmati rice or naan.

1. Gather the marinade
2. Gather the sauce
3. Marinate the chicken · 30 minutes
4. Char the chicken · 8 minutes
5. Soften the onion · 8 minutes
6. Toast the aromatics · 60 seconds
7. Simmer the tomatoes · 15 minutes
8. Blend the sauce
9. Simmer with cream · 10 minutes
10. Finish and serve

A gentle 14 minute flow to wake up, for 3 rounds. Each round moves through a sun salutation, holds Warrior II on both sides, then rests in child's pose. Breathe slowly through your nose throughout, and stay in child's pose after the last round for as long as you like.

1. Mountain pose · 30 seconds
2. Forward fold · 30 seconds
3. Halfway lift · 15 seconds
4. Plank · 30 seconds
5. Downward dog · 45 seconds
6. Warrior II, right side · 45 seconds
7. Warrior II, left side · 45 seconds
8. Child's pose · 30 seconds

Repeats for 3 rounds

A no-equipment circuit for chest, shoulders and arms, for 3 rounds. Warm up your shoulders first, and drop to your knees whenever your form slips.

1. Push-ups · 40 seconds
2. Rest · 20 seconds
3. Shoulder taps · 40 seconds
4. Rest · 20 seconds
5. Tricep dips · 40 seconds
6. Rest · 20 seconds
7. Pike push-ups · 40 seconds
8. Round rest · 60 seconds

Repeats for 3 rounds

Calm down in four even counts, for 3 rounds. Inhale for 4s Hold for 4s Exhale for 4s Hold for 4s

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

Repeats for 3 rounds