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The Ten-Minute Day
A simple week of movement, breathing, and recovery—mapped out day by day. Most sessions are about ten minutes, so you can stay consistent without rearranging your life.
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Today — Monday
Strength & Power
Your momentum
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Monthly Progression
Month 1
Foundation
- Lighter weights, learn patterns
- Shorter yoga holds
- Shorter swim distances
Month 2
Build
- Increase loads 5-10%
- +1 rep or set on BW exercises
- Extend yoga hold times
Month 3
Intensify
- Heavy compounds (4-6 rep range)
- Full yoga expressions
- Swim 1500m+ continuous
Month 4+
Cycle
- Deload every 4th week (-40% vol)
- Rotate: strength → endurance → flex
- New skills: handstands, muscle-ups