- Target Muscles: upper body
- 1-10 Difficulty Rating: 8
- Workout Time: twenty-five minutes
Ensure that your muscles are warm; I recommend doing the Moji warm-up.
Get on all fours, and walk with your hands and feet in an upper-push-up position for thirty seconds (vary your ‘walk’—move forwards, backwards, and side to side). Then, do pull-ups (as many reps as possible) for thirty seconds, followed by one minute of rest. Repeat this cycle—push-up position walks, pull-ups, rest—nine more times for a total of ten rounds.
To make the workout harder, wear a weighted vest, ‘walk’ in the lower push-up position, and or increase the number of rounds. To make it easier, do fewer rounds.
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.