10 Circuits listed:

Circuit 1. Outdoor movements:

8:00-8:20 AM

8 units 

  1. Warming up. Slowjogging 2-4-8 minutes 
  2. Coordination. Infinity jog or walk >clockwise, anti clockwise, backwards
  3. Rotations: Hips, spine and shoulders 2-4-8L<>2-4-8 R
  4. Cardio. Skippings: 1x8 or 2x8 or 3x8
  5. Strength & cardio. Jumping jacks: 1x8 or 2x8 or 3x8
  6. Strength. Planking each side  8-16-24 seconds
  7. Strength. Wall-sit with arm movements 8x8  
  8. Stretching. Back, legs, calves & hip flexors: serie of 8 stretches each hold 2-4 seconds

Circuit 2. Indoor movements

8:20-8:30 AM

8 units

  1.  Core & stretching. Swiss ball: front-back 2-4-8x
  2. Multi functions. Rebounding 8-16-24 jumps
  3. Balance. Walk over straight line
  4. Balance. Stand on one leg. Count seconds. L<>R
  5. Flexibility. Arm swings 8 different directions: each direction 2-4-8x
  6. Agility. Weaving trough cones with football 
  7. Rotation strenght. Leg rotations back side 2-4-8x
  8. Strength & stretching. Pull ups each millimetre is good. Just hang: stretching back

Circuit 3. Functional integrated movements

Any time frame

8 units

  1. Stamina & strength. Stairs up <> Stairs down 
  2. Conscious food prep & planning. Wash your salad. Cut fruits. Soak walnuts. 
  3. Nature connection & recycle. Watering office plants with the water from your salad soak. 
  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 and humble. Dust/clean: your pc, your phone, your desk
  7. Hand written goals with study calligraphy at the same time.  on a paper & time schedule
  8. Hydration & self care. Make your drinks, salad lunch. 

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

Circuit 5. Deskercise Lower body movements

Late morning 

8 units

  1. ‌Strenght. Squats behind and hold chair: 2-4-8x
  2. ‌Strenght. Plank front lean on desk w/ straight arms look down: 2-4-8 sec + pushups: 2-4-8x
  3. Strenght. Hold sides armchair straight arms: 2-4-8 sec + push-ups: 2-4-8 x
  4. ‌Strength: Plank back > hold desk w/ straight arms look up: 2-4-8 sec & dips: 2-4-8 x
  5. ‌Strength: 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

Before meeting

  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 poses

8 units

Before or / and After meeting and / or anytime 

  1. Choose pose from the yoga poster
  2. Choose pose from the yoga poster
  3. Choose pose from the yoga poster
  4. Choose pose from the yoga poster
  5. Choose pose from the yoga poster
  6. Choose pose from the yoga poster
  7. Choose pose from the yoga poster
  8. Choose pose from the yoga poster

Circuit 8. Relaxation unwinding

8 units

Last hour of the working day

  • ‌Deep breathing 2-2-2-2 or 4-4-4-4 or 8-9-8-8 seconds: inhale-hold breath in (oxygen can travel to cells)-exhale-nothing (do a body scan or just relax) 
  • P‌MR Progressive muscle relaxation 
  • Bodyscan 
  • Relax mind. Think beach and smile
  • Self talk. Say 2 nice things to yourself in silence
  • Mindfullness - be a moment in the now
  • Letting go of what is occupying you
  • Planning hand writtenyour goals for tomorrow. 

Circuit 9. Hydration & Nutrition

8 units

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 Scheduled

8 units

  1. Morning warm up. 8:00-9:00 Morning warm up block
  2. High priority task. 9:00-11-00 1xA - Deep work 
  3. Medium priority tasks 11.30-13:00 3xB-tasks
  4. Lunch. 13:00 14:00 
  5. Low priority easy tasks 14.00 15:00 5x: 5 minutes each
  6. Prep for meeting task. 1D--  20 minutes: Prepping for the meeting
  7. Meeting 6. 15:00-16:00  
  8. Unwind ingredients hour.  16:00-16:30: D2: wealth creation - D3: Personal development. E. Evaluation see Circuit 8.