Restart is a no-equipment circuit for turning yourself off and on again: 10 reverse lunges, 10 calf raises, 10 more reverse lunges, then 10 bicep extensions, 10 shoulder taps, 10 more bicep extensions and 10 side shoulder taps to finish. Legs first, arms second, no station requiring anything more than a body and the decision to begin.

The circuit splits cleanly into a lower body half and an upper body half, and each half runs its own sandwich. Reverse lunges bracket the calf raises so your quads and glutes never fully cool between sets, while the calves get their work done in the gap. The arm block does the same with its extensions and taps: bicep extensions provide the self-resisted tension, the standing shoulder taps between them send your hands from shoulders to full overhead extension - sneaking shoulder mobility and light deltoid work into what feels like a breather - and the side shoulder taps at the end repeat the trick horizontally, reaching wide instead of up. Everything here is deliberately unintimidating, because a restart is not the moment for heroics. It is the moment for a clean boot with no errors.

Step back into lunges with control and keep the front shin vertical. Pause at the top of every calf raise before lowering slowly. In bicep extensions, clench your fists hard and fight your own arms through the range - looseness is the only way to fail this exercise. In both tap variations, touch your shoulders and then extend fully, overhead or wide; complete the arc every time, because half a reach reboots nothing.

Have you tried turning yourself off and on again? This is the on switch - all sets, no error messages.

Make it Harder: Run the whole arm block twice before your set ends.

Make it Easier: Hold a chair back for the lunges and cut every arm station to 5 reps.