Ten Minute Guru

Hot-cold shower, easy breathing, joint circles, a short sun salutation flow

Alternate nostril, fire breath, bee hum, ocean breath — simple follow-along

Butterfly, sphinx, sleeping swan, dragonfly, gentle twist — 3–5 min chill holds

Inversion table, self-massage with a ball, contrast shower

Inversion table, spinal twists, 4-7-8 breathing, body scan

Hot-cold shower, easy breathing, joint circles, a short sun salutation flow

Jump rope, band pull-aparts, monster walks, bodyweight squats

Back squat 4×6-8, RDL 3×8-10, Bulgarian split squat 3×10, calf raises 3×15

Pull-ups 4×max, dips 3×8-12, hanging knee raises 3×12, monkey bars ×3

Pigeon pose, forward fold, deep squat hold, belly breathing

Inversion table, spinal twists, 4-7-8 breathing, body scan

Hot-cold shower, easy breathing, joint circles, a short sun salutation flow

Rooted standing, cloud hands, gentle stepping moves — calm and steady

Sun Sal B, warriors, half splits, lizard, camel, shoulder stand, plow

Barefoot on grass if you can, nose breathing, easy pace

Inversion table, spinal twists, 4-7-8 breathing, body scan

Hot-cold shower, easy breathing, joint circles, a short sun salutation flow

Hot→cold shower ×2 rounds, tennis ball foot massage 3 min per foot

Inversion table, spinal twists, 4-7-8 breathing, body scan

Hot-cold shower, easy breathing, joint circles, a short sun salutation flow

Arm circles, band face pulls, band overhead press, push-ups

OHP 4×6-8, rows 4×8-10, incline press 3×10, DB row 3×10, curls/triceps

Inversion table, headstand, passive hang, spinal rolling, bridge→wheel

Thread-the-needle, eagle arms, supported fish pose, savasana

Inversion table, spinal twists, 4-7-8 breathing, body scan

Hot-cold shower, easy breathing, joint circles, a short sun salutation flow

Jab-cross 3×3m, hooks-uppercuts 3×2m, body shots 2×3m, freestyle 3m

Leg raises, Russian twists, plank→push-up, dragon flags, dead bugs, L-sit

Beast crawl, crab reach, scorpion, ape reach, frog squat, freestyle flow

Inversion table, spinal twists, 4-7-8 breathing, body scan

Hot-cold shower, easy breathing, joint circles, a short sun salutation flow

Cold plunge/shower 2-3m, foam rolling 10m, stretching 10m

Inversion table, spinal twists, 4-7-8 breathing, body scan