- Target Muscles: heart, legs, abs, shoulders
- 1-10 Difficulty Rating: 9.5
- Workout Time: about twenty minutes
Ensure that your muscles are warm; I recommend doing the Moji warm-up.
Start your playlist. For the entire duration of the first song, jump rope at a moderate cadence–fifty to sixty jumps per minute. When the second song begins, switch to lying v-ups; do them for the song’s duration. When the third song come on, switch to clockwise extended-arm lateral shoulder rotations, and do them for the song’s duration. When the fourth songs comes on, repeat the three-song sequence again, only speed up your jump-roping cadence about twenty-percent, and do counter-clockwise extended-arm lateral shoulder rotations.
To make the workout shorter, do only one round of all three exercise. To make the exercises easier, pick short songs and or do the lateral rotations without dumbbells. To make the workout harder, increase your jump roping cadence, and hold a balance ball between your legs while doing the v-ups.
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.