My recommended FE-Life workout today includes only one exercise, yet it is still challenging. You will need a jump rope.
- Target Muscles: legs, heart
- 1-10 Difficulty Rating: 8.5
- Workout Time: 20 minutes
Ensure that your muscles are warm; I recommend doing the Moji warm-up.
Do three sets of twelve double unders; if you are not yet able to do consecutive double unders, do sets that include single jumps, but that contain twelve nonconsecutive double unders. Rest for thirty seconds between sets. Once you have completed all three sets, rest for two minutes, or until your heart rate is close to resting normal; then, try to complete two five-minute jump roping sets. Jumping for five minutes straight is very difficult if you are not an avid jumper, so it is okay to vary your cadence. When your heart rate gets up high, and you are feeling fatigued, lower your speed dramatically—just keep jumping. In the above video, the ever-amazing ‘Speal’ gives some great tips on double unders.
To make the workout harder, do sets of twenty double unders. To make it easier, do only one set of double unders, and one five-minute jump roping set.
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.