My recommended FE-Life workout today gets you out in the fresh air. You will need a kettlebell, a stopwatch or digital sports watch, and a bicycle.
- Target Muscles: full body
- 1-10 Difficulty Rating: 7
- Workout Time: about an hour
Ensure that your muscles are warm; I recommend doing the Moji warm-up.
Before starting the workout, use your car or Google to map out a one-mile stretch of undulating road.
Do twenty-five kettlebell swings as a full-body primer, then get on your bike, and ride to the start of the “mile point” you selected. Ride the one-mile course seven times as follows.
Mile one: shoot for five minutes; keep a moderate and consistent pace.
Mile two: sprint; shoot for two and one-half, to three minutes.
Mile three: pedal at a slower cadence; shoot for six to seven minutes
Mile four: do intervals; pedal at a sprint pace for thirty-seconds, then pedal at a relaxed pace for thirty seconds, and so on.
Mile five: shoot for five minutes; keep a moderate and consistent pace.
Mile six: sprint; shoot for two and one-half, to three minutes.
Mile seven: pedal at a slower cadence; shoot for six to seven minutes
To make the workout harder, add an extra set of kettlebell swings, and or go for a one to two-mile run after finishing the cycling. To make it easier, omit miles six and seven of the cycling.
Go for a brisk walk or a casual jog of at least two-miles a few hours before or after the workout.
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.