Sprinting is amazing for building up your speed, VO2 max (basically effiency with oxygen), and leg muscles. You may not be able to do it as long, so you might as well add it to some of your conditioning routines. Sprinting is just running really fast. The more you do it, the better your conditioning will get, and the better your average run time/race pace will be. If you are by yourself, you can do interval training with Sprints, like Sprinting for 30-60 seconds, then walking/light jogging for twice the sprint time. If you have access to a track, or a ball field of some type, you can alternate your sprints and walking/jogging for the different lengths of the field. You can also sprint up hills to really challenge yourself. Just be careful, as you could easily over do it if you are just starting out on your fitness journey. Work hard. Improve yourself. Be the Hero. You got this.

Rucking is when you wear a back pack with weights in it, while you are going for a walk. When I first went to Boot Camp, I had no conditioning for Rucking, and when I would go on Ruck Marches with my platoon, I would really struggle. Fast forward, I learned that breathing into my gut helped, instead of breathing into my chest. The good thing about this exercise, is you can do it in place of walking. You can also ruck while taking your dog for a walk, too. This exercise is great for building core and leg strength. Plus, it shouldnt be as rough on your joints if you get pain from running. Work hard. Improve yourself. Be the Hero. You got this.

With the Chin-up or Pull-up, you can build a strong back and arms. For context, I refer to Chin-ups for the underhand grip, which targets the biceps more than the Pull-up, which really hits the lats well. You can start this exercise like I do if you want. For pull-ups, I keep hands a little wider than shoulder width on the bar, or for chin-ups, I prefer my hand grip within the width of my chest. I start at the bottom, with my feet off the floor, then pull my body up, to where the bar is at my mouth, shoulders, or in-between, then lower myself in a controlled fashion. If this exercise is too difficult, it's all good. You can assist yourself by putting your feet on a surface near your pull-up bar, and use your legs to help you pull yourself up. Just make sure your arms and back are doing most of the lifting. If the bar is a very stable apparatus, and not one of the pull-up bars you put in the doorway, you can jump to start pulling your chin up above the bar, then lower yourself slowly. Doing these "jumping pull-ups" can be dangerous if you do them with the doorway pull-up bar. Great arms and back muscles help build an awesome physique, and can help with life's other tasks, like folding clothes while people still wear them (a jiujitsu joke), or bringing in more groceries from the car. Work hard. Improve yourself. Be the Hero. You got this.

Crunches are a basic abdominal exercise that is great for beginners to start training their core. They help hit the "6-pack" region of the core. To start the exercise, you will lay on your back, with your legs and heels together, and knees bent about 90 degrees with feet on the floor. Your heels can be as close together as possible, which I find helps me focus more on the Abs. Your hand/arm position can adjust to increase or decrease the intensity with these positions: - hands on your hips - arms folded across your chest with hands on the opposite shoulder - hands up as if you were boxing - hands behind the back of your head, with fingers interlaced When you start this exercise, start by activating your abs and lifting your head, shoulders, and arms off the ground with your shoulder blades raised as far above the ground as possible. When you fully contract, or "Crunch", your abs, slowly lower your body back to start position. These can be done for many reps. To further increase the intensity of the Crunch, try these: 1. Just like starting position, except, you will lift your feet and legs off the ground with knees still bent about 90 degrees and leave your legs in this position while you do Crunches 2. Straighten your legs and keep them together, then lift them till your feet are about 6 inches above the ground. Maintain this position while doing Crunches. I call this style, "6-inch Crunches" 3. To increase intensity for the 6-inch Crunches, lift your legs and aim your feet at the sky/ceiling. While doing crunches in this position, you will also straighten your arms in front of your chest, with your hands and fingers pointed to your feet/toes, while attempting to touch your toes with each rep. This is what I call "Toe Touchers" 4. For a static hold of the Toe Toucher, you will maintain the Crunch of the Toe Toucher for a duration of time. I call this variant the "Dying Cockroach" Work hard. Improve yourself. Be the Hero. You got this.

This training circuit is going to attack your core muscles, light them up, and it's not going to take much time out of your day. The exercises in this circuit will be pulled from the List of Exercises prior, to 9/12/2025, so if you refer back to this Circuit after today, and you see other exercises you want to swap out, you can do so. There isn't gonna be time for rest in this circuit, which makes exercises later in this Circuit more challenging. All that stimulus is going to be great for core development. Here's how it goes, 30 seconds of each exercise, with the only rest being when you switch from one exercise to the next. 30 seconds of each: - Crunches - Russian Twists - Prone Row - Plank - Leg Raises - Toe Touchers - Superman - Dying Cockroach - 6-inch Crunches - Swimmers With this Circuit, you can easily get your Core training done within 7 minutes. You can also change up the order of the Circuit to your liking. Work hard. Improve yourself. Be the Hero. You got this.