06 Recharge Your Resilience

Tough workouts forge tough mindsets: exposure to adrenalin through exercise increases your tolerance to it, so you’ll be better able to regulate your arousal response when it’s a staff meeting that has your heart pounding, rather than a final set of box jumps. Complete this bite-sized session and know that whatever the day throws at you, you’ll take it in your stride.

THE FORMAT Set a time cap of five, 10 or 15 minutes. “Pick your time limit according to how energised you are, or how you want to feel,” says Famutimi. You’re going to be moving between two simple exercises: sandbag lifts and box jumps. “You may feel fatigued physically, but your mind will no longer be running at 100 miles an hour.” Consider it meditation in action.

01/ Sandbag Lift

Set up a box in front of you, with the sandbag or D-ball on the floor. Straddle the sandbag, squat and get your hand underneath it. Keeping your back straight, lift the sandbag up until it’s resting on your thighs, with your arms hugging it and hands gripped together. Push it onto the top of the box. Don’t go too heavy: that’s just one rep, remember.

02/ Box Jump

Push the sandbag off the box, then dip your knees. Swing your arms behind you for momentum as you drop into a shallow squat, then swing them forward as you jump up onto the platform, landing with both feet together. Hop back down, pick up the sandbag and go again.

03/ The Challenge

“Your final rep count is your score,” says Famutimi. “Try again in a week or so and aim to beat it.” This one will push you into your pain cave, so be careful not to rush those lifts. The more tired you get, the clumsier you’ll become. Strong and steady wins the race.