For the first time starting a series of consecutive exercises, take a moment to feel your body for the first time.

Let your arms fall back down to the front of your body. Now with your hands in front of you, feel how your body looks: muscles at the back of your shoulders, your triceps and biceps at the front, your legs. You might have to feel how your legs look while trying to get back and forth quickly.

Then take a moment to think whether you can feel your shoulders get sore, or if your legs are sore, and so on. Just when you are starting to get tired (even though you’re not moving as fast as you were before the exercise) let your eyes go up to your hands. Just as soon as your eyes go to the floor, push yourself back to the start position and begin the next repetition. Do that, then think about whether there is still feeling or pain in your legs or arms. Remember to not stop doing the movements after you have felt it for the first time. You should be able to do all the first few of the movements from the start position, and be able to continue working out in the same way. After you have felt the first of the movements of the series, you can start to do the movements with the same movement pattern. For example, for the second repetition, you might focus on one side, then switch sides for the third repetition, and so on.

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For the first exercise in our series of exercises, get on your knees: squat down and push your knees back against the ground, so that your lower back is in an arch and your upper torso is flat on the ground. Get yourself in a modified handstand position: just your hands are on the ground, hands straight, feet flat on the ground, knees bent, head low, shoulders relaxed toward one another, and with a look to the sky. Keep your arms straight out in front of you and your shoulders relaxed. Do you know that you can also do squats while jumping rope?