The secret to lifelong fitness and a medicine ball core circuit

Hey there,

If your goal is to create a lifelong fitness habit, my best advice is to keep it simple.

For example…

Bodyweight-based workouts are much more effective than most people think to build strength, conditioning, and overall fitness. They’re also generally easier on your body long-term and put you at less risk for possible injuries.

Some equipment can be a nice addition for variety, but you really don’t need much. A few simple pieces of workout equipment like resistance bands, a jump rope, and a pull-up bar are all you need for effective full-body workouts. Other things like kettlebells, medicine balls, and parallel bars can be nice to have around but aren’t necessary if you don’t have access to them.

Get creative! Use what’s around you. You can literally fill a backpack with some heavy books and use that for an added challenge.

Also, remember that every little bit of movement counts. If you’re really busy, try adding in mini workouts throughout the day — things like doing a few sets of bodyweight squats and push-ups in between work sessions, taking breaks to stretch and foam roll, or doing a few reps on your doorway pull-up bar each time you walk by.

And remember: the best form of exercise is the one you’ll do.

What I’m reading —

All In: Crossing the Rubicon by Angela Duckworth

The author of Grit writes about how even she doesn’t feel so gritty sometimes in this short, insightful piece.

What I’m listening to —

Susan Cain | The Beauty of the Bittersweet / The Psychology Podcast

This podcast spoke to my soul. I was listening to it while training handstands and had to keep pausing it to take notes in between drills. They talk about spirituality, creativity, gaining wisdom, and so much more. I bought her newest book, Bittersweet: How Sorrow and Longing Make Us Whole immediately after listening and can’t wait to dig in.

A quote that inspires me —

“If whatever you’re doing isn’t working, don’t do it harder.” — Martha Beck

What I’m training —

Here’s a fun medicine ball core circuit I posted on Instagram this past week. Feel the burn!

Three new workouts —

Superstar Jump Rope HIIT Workout (12 minute, jump rope)

Sprinter Full Body AMRAP Workout (12-minute AMRAP, equipment-free)

315 Rep Kettlebell Challenge Workout (Time challenge, kettlebell)

You can get these and all future workouts right in the 12 Minute Athlete app when you subscribe as a Super Athlete.

Questions? Feedback? Content requests?

Please feel free to reply directly to this email if you have any questions or comments (yes, I am a real human). I get a lot of emails and messages, so I can’t reply to all of them, but I do read everything you guys send me!

– Krista

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