A gentle 15 minute full-body stretch, from the neck down to the hips. Good on rest days or after a run. 🎥 Video: 15 Minute Beginner Stretch Flexibility Routine! (FOLLOW ALONG) by Tom Merrick

1. Neck side flexion · 1.3 minutes
2. Shoulder extension reaches · 51 seconds
3. Child's pose · 27 seconds
4. Child's pose, lat focus · 35 seconds
5. Child's pose, pec twist · 56 seconds
6. McKenzie push-up · 53 seconds
7. Leg tuck-ups · 27 seconds
8. Leg side drops · 43 seconds
9. Cross-body glute pull · 1.7 minutes
10. Hip swivels · 53 seconds
11. Squat to pike · 1.2 minutes
12. Low lunge, left · 34 seconds
13. Lunge with twist, left · 35 seconds
14. Frog rocks · 42 seconds
15. Low lunge, right · 34 seconds
16. Lunge with twist, right · 39 seconds
17. Frog squat · 11 seconds
18. Deep squat · 1.2 minutes

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

Four short dumbbell blocks, from heavy and powerful to fast and breathless. About 7 minutes with one pair of dumbbells. Pick a weight you can move cleanly for every rep, and drop it rather than rush. 🎥 Video: Ultimate Full-Body Dumbbell Workout | Andy Speer by Bodybuilding.com

1. Strength & power complex · 1.2 minutes
2. Hypertrophy series · 1.4 minutes
3. Core series · 1.9 minutes
4. Conditioning complex · 2.3 minutes

Paint the same small scene in greyscale and in two palettes to train your eye for colour. About 50 minutes.

1. Set up
2. Value study · 15 minutes
3. First palette · 15 minutes
4. Second palette · 15 minutes
5. Compare

A structured critique of your own work, from big picture to detail. About 1 hour. Fix the big problems first. Polishing details on a broken composition is wasted work.

1. Squint test · 2 minutes
2. Flip it · 2 minutes
3. Composition · 10 minutes
4. Values and colour · 20 minutes
5. Detail · 15 minutes
6. Compare

Thirty tiny compositions for one idea, ten in each round, for 3 rounds. Draw boxes about the size of a stamp, and spend a minute on each. Your first ideas are the obvious ones.

1. Ten thumbnails · 10 minutes
2. Circle a favourite

Repeats for 3 rounds

Take an illustration from thumbnail to clean line art in about 1¾ hours.

1. Gather reference
2. Thumbnails · 10 minutes
3. Rough sketch · 20 minutes
4. Fresh eyes · 5 minutes
5. Refine · 20 minutes
6. Inks · 30 minutes
7. Save

A short restorative practice for when you're frazzled and have nothing left. All you need is the floor and a pillow.

1. Constructive rest · 3 minutes
2. Supported child's pose · 3 minutes
3. Legs up the wall · 3 minutes
4. Savasana · 60 seconds

Supported poses for the day after a hard training session, about 20 minutes. You'll need a bolster or firm pillows and a blanket.

1. Supported twist, right · 4 minutes
2. Supported twist, left · 4 minutes
3. Supported fish · 4 minutes
4. Legs up the wall · 5 minutes
5. Savasana · 5 minutes

A two-minute scan for the places that tense up while you work, done in your chair.

1. Jaw · 20 seconds
2. Eyes and forehead · 20 seconds
3. Shoulders · 20 seconds
4. Hands · 20 seconds
5. Belly · 20 seconds
6. Feet · 20 seconds

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

Toned arms and shoulders with light weights and slow control, for 2 rounds. Use 0.5–2kg dumbbells or water bottles. Stand in Pilates stance: heels together, toes apart, core drawn in.

1. Biceps curls · 45 seconds
2. Chest expansion · 45 seconds
3. Hug a tree · 45 seconds
4. Zip-up · 45 seconds
5. Arm circles · 45 seconds
6. Rest · 30 seconds

Repeats for 2 rounds

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

Wake up stiff joints in about 8 minutes, for 2 rounds. A good way to start the day before coffee.

1. Cat-cow · 45 seconds
2. World's greatest stretch, left · 30 seconds
3. World's greatest stretch, right · 30 seconds
4. Leg swings · 60 seconds
5. Squat to stand · 45 seconds
6. Arm circles · 30 seconds

Repeats for 2 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