Day 1
4x4 push presses; 3x10 lunges with a 90-second rest between sets in side-plank position, 45 seconds per side; 3x (15 dead lifts, 90 seconds jumping rope) with a 2-minute rest between sets.

Day 2
3-mile run; 1 hour of yoga.

Day 3
2x (5 chin-ups, 12 push-ups, 15 walking lunges per leg, 24 sit-ups, 30 prisoner squats, 30 seconds jumping jacks) with a 3-minute rest between sets.

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