Day 1
3 sets of 5 (3x5) push presses; 3x12 reverse lunges with a 90-second rest between sets in plank position; 30 seconds hard/30 seconds easy on a rowing machine or bike for 10 minutes; 10 minutes easy rowing or biking.

Day 2
10 30-second sprints with a 1-minute rest between; 1-hour yoga class.

Day 3
3x30 burpees, fast.

Day 4
Hike or trail run for an hour or less.