My recommended FE-Life workout for today requires a computer or device that can access the internet, and a kettlebell or dumbbell.
- Target Muscles: heart, full-body
- 1-10 Difficulty Rating: 6.5
- Workout Time: An hour +
The Workout
Ensure that your muscles are warm; I recommend doing the Moji warm-up.
Log on to the Google Maps Pedometer, and turn on its ‘elevation’ feature on ‘large’ view. Plot out a course in your local neighborhood that provides an aggregate 1,000 feet of elevation change. Go for a walk, jog, run, or combination of the three on the course you select.
This is an example of the Google Maps Elevation graph you will create. Note that the elevation change between the starting point and the next point is about eight feet. Plot out a course so that the sum of all the sections (point to point lines) equal about 1,000 feet
After you finish your walk, jog, and or run do two sets of five Turkish Get-Ups per body-side using either a kettlebell (preferable) or a dumbbell.
Pay particular attention to your form while performing the get-ups. They are tremendous full-body exercises, but they can cause injury if done improperly.
Modification Options
To make the workout easier and shorter, plan a route that has an aggregate 500 feet elevation change. Alternatively, you can use a treadmill and set it to a course that provides the amount of elevation change you desire. Adjust the sets and reps of the get-ups as desired.
Note
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.
