The ten circuits: your body, your life, your workday fully covered

Say "exercise" and people picture one thing — a run, a stretch, a gym session. It never captures what the body actually needs.

So we built a sheet.

Ten circuits, eight units each — eighty units, every working day. Between them, every part of the working day is covered. Rotations. Strength. Cardio. Balance. Flexibility. Relaxation. And structure — how the day itself is built, task by task, meeting by meeting.

This is not a workout plan bolted onto a workday. It is the workday, moving with the body instead of against it. A stretch between tasks. A balance pose before a meeting. A breathing sequence in the last hour, easing the body out of work mode before it goes home. Even the way the day is planned — high priority first, low priority last, a proper unwind before it ends — is its own circuit.

Every unit is a habit. Twenty working days a month. Eighty units a day. Sixteen hundred units a month.

Sixteen hundred good habits, repeating, building — against zero. Feel the difference. See the difference.

That's the one — small movements and moments, in micro doses, building into a well-rounded program because it repeats every day.

Every circuit has eight units.
Choose your level for each one: two, four, or eight — repeats or seconds, depending on the exercise.

Two is light, four is moderate, eight is full. The level is yours to choose. And this can vary per day. Per exercise too. What matters is that you moved, and you tick it off.

Circuit 1. Outdoor movements
1. Infinity jog or walk, forward.
2. Infinity jog or walk, backward.
3. Rotations — hips and back.
4. Skippings.
5. Jumping jacks.
6. Stand on one leg, alternating sides.
7. Arm swings, forward and backward.
8. Stretching — leg stretches and arm stretches.

Circuit 2. Indoor movements
1. Swiss ball — core. Backward stretch into a sit-up, face-down strengthening, and a relaxed hang. See the video for the full sequence.
2. Stretching — choose a pose from the poster.
3. Rebounding.
4. Planking — front, back, side left, side right.
5. Wall-sit at ninety degrees, with arm circles.
6. Weaving through cones with a football.
7. Leg rotations — backward and sideways.
8. Kettlebell.

Circuit 3. Functional integrated movements
1. Stairs up and down.
2. Conscious food prepping.
3. Watering plants.
4. Hydration — fill water bottle.
5. Dust / clean your PC.
6. Smoothie bowl making.
7. Handwriting goals.
8. Handwriting journals.

Circuit 4. Deskercise: Upper body movements
1. Neck bend, side to side (left, right).
2. Neck bend, front and back.
3. Neck turn, left and right.
4. Shoulders — arms up, down, sideways, front.
5. Boxing, seated.
6. Fingers and wrists — stretch, flex, bend.
7. Spine movement, left to right.
8. Spine movement, back and front.

Circuit 5. Deskercise: Lower body
1. Squat behind chair.
2. Plank holding desk.
3. Chair dips (armrests).
4. Reverse plank hold, desk.
5. Front plank, desk.
6. Standing leg raises, backward, holding chair.
7. Leg raises to the side, holding chair.
8. Balance — stand on one leg, alternating.

Circuit 6. Rotations*
1. Rotation — head, neck (seated).
2. Rotation — eyes (seated).
3. Rotation — arms (seated).
4. Rotation — fingers (seated).
5. Rotation — shoulders (seated).
6. Rotation — trunk (seated).
7. Rotation — hip (standing).
8. Rotation — ankles.

*Each unit done one, four, or eight times clockwise, and one, four, or eight times anti-clockwise.

Circuit 7. Yoga
Eight free units, chosen from the yoga poster. People pick their own eight poses, the same ones each time if they like, or different ones whenever they feel like changing it. Done softly and gently. No comparing to what anyone else is doing, just their own practice.

Circuit 8. Relaxation & Unwinding
Last hour of the working day. All eight can be done together in one session:
1. Deep breathing.
2. Progressive muscle relaxation (PMR).
3. Body scan.
4. Relaxed mind.
5. Self-talk in silence.
6. Practice the now.
7. Letting go.
8. Flow.

Circuit 9. Hydration
1. Detox drink at home — water with activated charcoal.
2. Fill copper water bottle with electrolyte water on arrival, drink one cup.
3. Bring 1 cup water, going into deep work.
4. Cup, coming out of deep work.
5. Cup during each Pomodoro break, in the three B tasks.
6. One cup of water before lunch break.
7. Cup of water during meetings.
8. Herbal tea at the unwinding hour — chamomile or another relaxing herb.

Circuit 10. Nutrients
1. Baobab drink.
2. Green smoothie.
3. Smoothie bowl.
4. Vegan latte.
5. Brain booster shake.
6. Rainbow lunch.
7. Energy snacks.
8. Herbal tea.