The secret to improving at anything and an equipment-free circuit workout

Hey there,

Recently, someone came up to me at the gym and asked me how I got so good at jump roping.

I responded with a simple answer: I practiced a lot. For a really long time. And I didn’t give up.

And it really is as simple as that.

No matter what you want to get better at in life, the key to all improvement is long-term, focused practice.

This same lesson applies whether you have a fitness-related goal like jump roping, pull-ups, or sprinting, or a non-fitness-related goal like writing, public speaking, or becoming a less reactive person.

Practicing — really practicing — doesn’t mean putting in just a couple of mindless practice sessions here and there.

Showing up and putting in your reps is an important first step. But eventually, you’ll want to be more intentional about your practice.

This means diving into focused, deliberate work with the specific goal of improving performance. And doing this day after day for the long haul.

When I picked up a jump rope for the first time since elementary school, I wasn’t naturally gifted at it. I tripped a lot, got rope burns, and some days could barely jump at all.

But I kept at it, and eventually, it became something I’ve become pretty good at.

No matter where you’re at in your journey, keep going.

What I’m reading —

Every Good Boy Does Fine by Jeremy Denk

Jeremy Denk is a MacArthur “Genius” Grant-winning pianist. In this funny and beautifully written memoir, he writes about how music shaped his life, its power, its meanings, and how it can teach us about ourselves.

What I’m listening to —

Dr. Rhonda Patrick: Micronutrients for Health & Longevity / Huberman Lab podcast

Dr. Rhonda Patrick is one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. She’s very skilled at simplifying complicated scientific concepts and giving actionable advice that we can apply to our actual lives. Fascinating stuff.

A quote that inspires me —

“So much in life goes unexplored because we lack the courage to take the risk to follow our dreams in the face of potential failure. To not take the risk is, indeed, the greatest risk of all.” — Jerry Lynch

What I’m training —

Here’s an equipment-free circuit workout you can do anywhere. Train hard!

Three new workouts —

Sandbag Stronger HIIT Workout (12 minute, sandbag, medicine ball)

Athlete Speed HIIT Workout (12 minute, plyo box or equivalent)

180 Rep Superstar Challenge Workout (Time challenge, pull-up bar, 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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