Pillar 3 - the 10 daily circuits

each with 8 small habits 'units'

 

List of the 10 circuits:

Circuit 1. Outdoor movements. 

Circuit 2. Indoor movements

Circuit 3. Functional integrated movements

Circuit 4. Deskercise Upper body movements

Circuit 5. Deskercise Lower body movements

Circuit 6. Rotations

Circuit 7.Yoga poses

Circuit 8. Relaxation unwinding

Circuit 9. Hydration & Nutrition 

Circuit 10. Daily Task list:

• 1xA = deep work ( most urgent important tasks)-
• 3xB = medium - 30 minute each - tasks -
• 5xC = simple - 5 minute tasks -
• 8xD = 2 minute each- development/journal tasks.

 

Completing all habits results in:

80 new habits per day, which adds up to

• 400 habits per week and
• 1,600 per month.

This structured self-care system aims to rejuvenate employees & CEO throughout the day.

Ensuring the employee & CEO leave work feeling energized and prepared for personal and professional success.

The approach is inclusive and adaptable, making it accessible to everyone.

Introduction to 10 Daily Circuits:

Structured self-care.

A holistic approach to well-being at work—designed to help employees recharge throughout the day.

By integrating small, intentional practices across key life areas, the 10 Daily Circuits foster sustained energy, focus, and personal growth.

 

Key elements:

Time Management • Movement • Mindfulness • Skill Development • Creativity • Wealth & Personal Growth • Hydration & Nutrition

 

Goal

These circuits encourage regular, replenishing breaks—so employees leave the office feeling refreshed, motivated, and accomplished, with practical tools to support long-term well-being and success.

 

The motivational scores 

Each circuit is inclusive and doable for every team member.

- 8 units (tiny habits) per circuit

- 10 circuits = 80 micro-habits per day 

- Weekly total: 5 × 80 = 400 habits 

- Monthly total: 400 × 4 = 1,600 habits

 

From 0 to 1,600 small, powerful actions each month—building momentum, one tiny habit at a time.

 

 

 

List of the 10 Circuits:

• Circuit 1. Outdoor movements

• Circuit 2. Indoor movements

• Circuit 3. Functional integrated movements

• Circuit 4. Deskercise Upper body movements

• Circuit 5. Deskercise Lower body movements

• Circuit 6. Rotations

• Circuit 7.Yoga

• Circuit 8. Relaxation unwinding

• Circuit 9. Hydration & Nutrition 

• Circuit 10. Daily Tasks

 

 

10 Circuits details 

Circuit 1. Outdoor movements:

• 8:00-8:20 AM - 8 units 

Warming up. Slowjogging 2-4-8 minutes 

1. Infinity jog or walk > clockwise, anti clockwise,
2. Infinity jog or walk > backwards (Coordination, cardio, agility)
3. Rotations: Hips circles 2-4-8L<>2-4-8 R (Coordination, agility, flexibility)
4. Skippings: 1x8 or 2x8 or 3x8 (Cardio)
5. Jumping jacks: 1x8 or 2x8 or 3x8 (Strength & cardio)
6. Stand on one leg. Count seconds. L<>R (Balance)
7. Arm swings 8 different directions: each direction 2-4-8x (Flexibility).
8. Stretch > Back of the leg - hamstring- stretching*
9. Calf stretches: *serie of 8 stretches each hold 2-4 seconds

Circuit 2. Indoor movements

• 8:20-8:30 AM - 8 units

1. Swiss ball: front-back 2-4-8x (Core & stretching)
2. Rebounding 8-16-24 jumps (Multi functions)
3. Walk over straight line (Balance)
4. Planking each side: front, l+r side+ back>  8-16-24 seconds (Strength)
5. Wall-sit with arm movements 8x8  (Strength)
6. Weaving trough cones with football (Agility, cardio, coordination)
7. Leg rotations back side 2-4-8x. (Rotation & strenght)
8. Pull ups each millimetre is good. Just hang: stretching back. (Strength & stretching)

Circuit 3. Functional integrated movements

•  Any time frame - 8 units

1.  Stamina & strength. Stairs up <> Stairs down 
2. Conscious food prep & planning: soak and rinse (later in a pomodoro)  your own salad. Cut fruits. *Soak walnuts. 
3. Nature connection & recycle. Watering office plants with the water from your salad soak*, (*not give this water to plants) 
4. Hydration. Fill water container from the filter and re-fill your personal water bottle 2-4-8
5. Conscious food prep. Making your breakfast smoothie bowl. Rinse blender give rinse water to plants
6. Consciousness. Dust/clean: your pc, your phone, your desk with calm slow movements. 
7. Hand writing. Hand write goals combined with study calligraphy at the same time. 
8. Hand written journals: 1. gratitude. 2. Reflection. 3. Self development. 4. Corporate skill journal

Circuit 4. Deskercise Upper body movements

• Late morning - 8 units

1. Flexibility. Neck: bend sides L<> R x 2-4-8
2. Flexibility. Neck: bend  front <> back x 2-4-8
3. Flexibility.  Neck turn L<> R x 2-4-8
4. Flexibility. Shoulders - Arms up <> down - sideways x 2-4-8 Shoulders - Arms up <> down - front x 2-4-8
5. Cardio. Boxing in sit 3 x 2-4-8
6. Stretch. Fingers & wrists stretch: flex <> bend  x 2-4-8
7. Stretch. Spine > side Left <> Right x 2-4-8
8. Flexibility.  Spine > back <> front x 2-4-8 see

Circuit 5. Deskercise Lower body movements

•  Late morning - 8 units

Cardio - Strength - Flexibility - Balance 

1. Squats behind and hold chair: 2-4-8x
2. ‌Plank front lean on desk w/ straight arms look down: 2-4-8 sec + pushups: 2-4-8x
3. Hold sides armchair straight arms: 2-4-8 sec + push-ups: 2-4-8 x
4. ‌Plank back > hold desk w/ straight arms look up: 2-4-8 sec & dips: 2-4-8 x
5. ‌Leg raises. Stand next to and hold the chair: Leg raises backwards: 2-4-8 x + 2-4-8 sec hold.
6. Leg raises side ways: 2-4-8 x + 2-4-8 sec hold 
7. ‌Balance: Stand on one leg: count Stand on one leg>eyes closed >count. L<>R
8. Cardio: skipping behind chair 3 x 2-4-8 sec

Circuit 6 - Rotations

• 8 units After deep work - before lunch- before & after meeting - unwinding time  - 8 units

2-4-8 x clockwise & 2-4-8 x anti clockwise 

1. Rotation head - neck 
2. Rotation of the eyes 
3. Rotation arms & fingers
4. Rotation shoulders
5. Rotation trunk
6. Rotation hips
7. Rotation Ankles
8. Rotation whole body

Circuit 7.Yoga 

•  8 units - Before or / and After meeting and / or anytime 
• Breathing* see at circuit 8

1. Dancer pose * 
2. Warrior pose * 
3. Tree pose
4. Sun salution
5. Camel pose
6. Child's pose
7. Cat  pose 
8. Cow pose

Circuit 8. Relaxation unwinding

• 8 units - Last hour of the working day

1.  Deep breathing* 
2. P‌MR (Progressive muscle relaxation) 
3. Body scan 
4. Relax mind. Think beach, river, forrest and smile
5. Self talk. Say 2 nice things to yourself in silence
6. Mindfullness - be a moment in the now
7. Letting go - of what is occupying you
8. Tai chi or yoga flow from selected YouTube video's

*Core Yoga Breathing Rhythms & Techniques:

• Box Breathing (Sama Pranayama): Inhale 4, hold 4, exhale 4, hold 4.
• 4-7-8 Breathing (Relaxation Breath): Inhale 4, hold 7, exhale 8 (often through the mouth).
• 1:2 Breathing (Soothe Nerveous System): Inhale for 4, exhale for 8 to activate the parasympathetic nervous system.
• Three-Part Breath: Inhale deeply into the belly, then ribcage, then upper chest, followed by a slow, reversed exhalation (belly-ribs-chest).
• Viloma Pranayama (Interrupted Breath): Inhale in three steps with short pauses, or exhale in three steps with pauses.

Circuit 9. Hydration & Nutrition

• 8 units - Spreaded over the day

 Vegan raw super food cuisine 

1. ‌Detox drink with activated charcoal (@home)
2. ‌Electrolyte water 2-4-8 cups (over the day)
3. VitC & MSM lemonade (between circuits 1+2)
4. Wholefood: Fruit - Smoothie Bowl 
5. Comfort drinks & Herbal tea's (over the day)
6. ‌Brain booster milkshake vegan (after deep work)
7. ‌Lunch: Rainbow Salad, hummus, pesto, avocado soups, sushi (13:10-13:40)
8. ‌Energy snacks (last hours)

Circuit 10. Daily Schedule - Structure - Winning Routines

•  8 units - over the day

1. Morning warm up. 8:00-9:00 Morning warm up block
2. High priority 1A task. 9:00-11-00 1xA - Deep work 
3. Medium priority 3B tasks 11.30-13:00 3xB-tasks
4. Low priority easy 5C tasks 14.00 15:00 5xC: 5 minutes each
5. Prep for meeting task. 1D Skill corporate & Journal -  20 minutes
6. Meeting structured with clear agenda and expectations focused on outcomes 15:00-16:00  
7. Unwinding hour.  16:00-16:30:  D2: wealth creation - D3: Personal development. D4 Creative creation.  
8. Ciruit 8 relaxation technique

 

 

 

 

The Oasis Office approach includes:

1. Pomodoro-inspired 5-minute breaks every half hour for hydration and rejuvenation.

2. Habit building

a. Atomic Habits: Atomic Habits: An Easy & proven Way to Build Good Habits & Break Bad Ones 

b. Tiny Habits to make exercises easy and consistent. Focuses on creating small, easy-to-implement habits that can lead to significant long-term changes in behavior

 

Implementation

 

To prevent overwhelm we are building / implementating these new office habbits gradually.

 

For example first week a 2 minute slowjogging to week 2 a 4 minute slowjogging. In week 3, we'll explore expanding these practices, such as increasing the duration of activities like 8 minutes jogging. 

 

Pillar 3 Contains of 10 daily circuits

which are doable for every office member

 

Each circuit contains 8 units (tiny habits) If you manage to do all the units you have gained 800 units that day. 

From 0 to 800 new tiny habits. 

List of the 10 Circuits:

1. Circuit 1. Outdoor movements

2. Circuit 2. Indoor movements

3. Circuit 3. Functional integrated movements

4. Circuit 4. Deskercise Upper body movements

5. Circuit 5. Deskercise Lower body movements

6. Circuit 6. Rotations

7. Circuit 7.Yoga

8. Circuit 8. Relaxation unwinding

9. Circuit 9. Hydration & Nutrition

10. Circuit 10. Daily Tasks

Motivation for the 10 circuits 

• If one spend over 7 hours per day in a seated or lying down position (excluding time spent sleeping), one is considered to be sedentary/stagnated.
• If one consumes DAILY: sugar, coffees, fast food, starches/carbs, dairy, meat, soda's one becomes slow/stagnant.

 If one lives a stagnant lifestyle, one have a higher chance of being:

• lack of energy,
• drag self out of bed,
• coffee and sugar addiction, 
• fast food victim, 
• overweight,
• developing type 2 diabetes or
• high BP
• heart disease,
• weakness,
• joint pains-stifness,
• brain fogs,
• mood swings,
• jittery, restless,
• sleeping problems,
• stress sensitive, 
• experiencing depression and anxiety.

How to break this circles 

1. In Elevate Sustainable Workspace, we prioritize low-impact, full-body exercises that can be easily integrated into daily routines.
2. These exercises are designed to be both effective and accessible, ensuring that everyone, regardless of fitness level, can participate and benefit from regular physical activity.
3. The exercises are performed in short intervals throughout the day, allowing employees to maintain focus on their work while still prioritizing their physical well-being.
4. By breaking up the workout into manageable segments, we aim to make physical activity more approachable and less intimidating, encouraging consistent engagement and promoting a healthier work environment.

The Oasis Office goals:

is to create a workplace culture that

• Values and supports the physical- and mental health of employees
• Recognizing that regular exercise not only benefits individual well-being but also contributes to increased productivity, reduced stress, and a more positive work atmosphere.

By emphasizing the physical activities, day structure, mindfull integrated relaxation, personal development within the Oasis, the program is providing employees with the tools, resources, and support they need to make movement and exercise a part of their daily work lives, ultimately enhancing their health, happiness, and professional performance

Motivation of selected movements:

• Slow Jogging: Encouraging gentle, low-impact cardiovascular exercise promotes heart health and can boost energy levels throughout the day
• Stairs: Evidence is piling up that the simple act of climbing stairs – and not even that many stairs – can significantly improve your heart health and longevity
• Flexibility: Prevent stiffness, and reduce the risk of injury
• Balance: Balance-focused activities contribute to core strength, stability, and overall body awareness
• Relaxation: Practicing relaxation techniques and deep breathing exercises aids in stress management, mental clarity, and overall well-being
• Cardio: Incorporating cardiovascular activities helps improve endurance, overall fitness, and mental clarity
• Strength: Encouraging strength-based exercises can enhance muscle tone, posture, and overall physical resilience
• Deskercise: Providing desk-based exercises enables employees to integrate movement into their work routine, reducing sedentary time and promoting muscle engagement
• Rotations: The rotational movement pattern plays a key role in generating force when moving and training at high intensity. However, it is often the weakest link and when this weakness is exposed it can cause muscle spasm, pain and injury to the supporting structures in our body. Building strength and stability in rotational movement patterns will make the body more robust and helps to perform at a higher level. 
• Mindfulness in Movement: Promoting mindful movement encourages employees to cultivate awareness of their body and mind while engaging in physical activities.
• Unwinding and Relaxation exercises
• Health menu that tick all the boxes. Delicious. Vitamins. Healthy fats. Phytonutrients. Vegan complete protein profile. Sugar and coffee replacers. Organic. 

 

Benefits

1. Boosts energy levels: Exercise increases blood flow, delivering oxygen and nutrients to your muscles, enhancing energy production and fighting fatigue throughout the day.
2. Enhances focus: Physical activity stimulates the release of brain-derived neurotrophic factors (BDNF), a protein that supports cognitive function and concentration.
3. Reduces stress: Exercise releases endorphins, promoting relaxation and alleviating tension.     

4.Energy level is strongest in the morning. This approach aims to make the most of your energy levels at the start of the day       

5. Minimize procrastination: Group Movement for Enhanced Focus and Accountability. At Holistic Oasis Office, collective movement fosters motivation, improves focus, and nurtures positive reinforcement. By exercising together, employees stay committed to their fitness routines and work tasks while building camaraderie. Structured movement sessions promote efficient time management and reduced procrastination for optimal productivity.                       

6. Release of feel good hormones*. When you complete a task early in the morning, it can lead to the release of several beneficial hormones, including:

*Dopamine: Known as the "feel-good hormone," dopamine is released when we experience pleasure, satisfaction, and accomplishment.  

*Endorphins: These hormones act as natural painkillers and mood elevators, producing feelings of happiness and well-being. Accomplishing a task can lead to an endorphin release, contributing to a positive mindset and increased productivity. 

*Serotonin: Serotonin is associated with feelings of contentment, calmness, and confidence. Achieving a goal or completing a task early in the day can increase serotonin levels, fostering a sense of satisfaction and self-assurance.

By taking advantage of these natural hormonal responses, completing tasks early in the morning can set a positive tone for the rest of your day, enhancing your overall well-being, and promoting productivit.