My recommended FE-Life workout for today is short, but just this side of excruciating. You will need a Plyo / CrossFit box (or something that is between fourteen and twenty-four inches high that you can jump on without injuring yourself), and either a pull-up bar, or resistance bands set up for “pull-up” motion.
- Target Muscles: heart, full body
- 1-10 Difficulty Rating: 9.5
- Workout Time: twenty minutes
Ensure that your muscles are warm; I recommend doing the Moji warm-up.
Do fifteen box jumps, followed by one pull-up; then rest twenty seconds. Next, do fourteen box jumps, two pull-ups, and then follow them with twenty seconds of rest. For the third round, do thirteen box jumps, three pull-ups, then twenty seconds of rest. Continue this cycle until you have finished ten rounds. The tenth round should be six box jumps, followed by ten pull-ups. Assisted pull-ups are okay, but try to do as many as possible sans aid. Following the last round, go for a two to three-mile fast-walk or jog to calm the legs.
To make the workout harder, use a tall box and or do all fifteen rounds. To make it easier, do fewer rounds, and or use a shallow box.
Go for a brisk walk or a casual jog of at least two-miles a few hours before or after the workout (additional to the post-round walk / jog).
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.