My recommended FE-Life workout today toggles between technique work and cardio. You will need a mat, a jump rope, and a bicycle.
- Target Muscles: heart, full body
- 1-10 Difficulty Rating: 7
- Workout Time: an hour
Ensure that your muscles are warm; I recommend doing the Moji warm-up.
Abut a mat to a wall; then, facing the wall, position yourself on the mat on your hands and knees. Lockout your arms, aim the top of your head toward the mat, and then kick your legs up against the wall until you are in a wall-handstand; count to sixty. After finishing the handstand, jump rope for one-hundred jumps; then rest for ninety seconds. Do two more rounds—sixty-second handstand, one-hundred jumps, ninety-second rest.
After finishing the three rounds of exercises, go for a five to eight-mile bicycle ride on undulating terrain at about a four-minute-mile pace.
To make the workout harder, hold the handstands for ninety seconds, and or add a handstand push-up or two if you can do them. To make it easier, hold the handstands for thirty seconds each.
I post a new workout each day of the week. Clearly, “rest days” are prudent in anyone’s workout schedule. My advice is to select four or five of the workouts I recommend in a week, and do them over four or five days—one workout per day; rest on the other days. I always list the target muscles each routine calls upon. It would be wise to choose workouts that address the entire body over a given week.