Feel Good Now is a four-station circuit with a job description in its name and a delivery time of about a minute per set. March with wide arm circles, wide arm circles, raised arms twists and side jacks - ten of each, all standing, all built around the same physical idea: open up. Every exercise in it moves the arms wide or high, and that is not an aesthetic choice. It is the mechanism.

The circuit works on the well-documented loop between posture and mood - slumped and closed feeds one state, tall and open feeds another - and it simply refuses to let you stay closed. The opening march with wide arm circles pairs a rhythmic pulse-raiser with the biggest shoulder movement you own, so blood flow and posture improve in the same ten reps. Wide arm circles alone then let the shoulders keep sweeping without the balance demand. Raised arms twists rotate the spine while the arms hold a T - the mid-back wringing out a day of sitting - and side jacks close the set with the whole body opening and closing like a hinge that finally got oiled. Ten reps per station keeps the dose deliberately small: enough to change your breathing, never enough to approach a grind, because a grind is precisely not the assignment.

Make the arm circles genuinely wide - fingertips drawing the largest circle your shoulders allow, both directions welcome. March with your knees at hip height and your chin level. In the raised arms twists, keep both arms on one line from fingertip to fingertip and turn from the ribcage, hips facing forward. Step the side jacks wide with the overhead arm reaching fully, and if at any point you notice you are smiling at the ceiling, that is a known side effect and requires no correction.

The name is a promise with a deadline - forty reps from now, it will have kept it.

Make it Harder: Double the circuit to two passes per set.

Make it Easier: Halve every station to 5 and keep the movements at full size.