Endure

This is best accomplished if you complete it like an obstacle course. At the heart this is just a distance run but with some added exercises to mix it up. For best results DO NOT USE A TREADMILL!! Most people that use a treadmill give up and cheat themselves out of the last few laps. There is a description of the windmills and bent leg body twist at www.armystudyguide.com (army conditioning drill 1). This is a good exercise for your day off of work. It takes a while so give yourself plenty of time to finish and don't cut it short.

Time: 1hr+
Equpment: None
Routine:
-Run 1 mile
-100 pushups
-Run 1 mile
-100 squats
-Run 1 mile
-100 Windmills
-Run 1 mile
-100 Bent Leg Body twist (50 each direction)
-Run 1 mile
-100 Lunges (50 per leg)
The Killer: Finish up with 5x 100m sprints.