This weekend workout focuses on two "macro" aspects of fitness: strength and conditioning. Contrary to popular belief, you don't need to spend hours in the gym to build up these areas. 

That's where this quick circuit comes in. It's short, but effective. Do A1, A2, and A3 with no rest between exercises. When you finish all three, then take your rest. Rest just long enough to recover for the next round. You'll complete 3 rounds total.

A1. Pullup

80-90% effort

• For an exercise like the pullup, 80-90% effort means you should go 1-2 reps shy of failure.

A2. Lunge Medley

4 rounds (1 round = Forward Lunge x1, Lateral Lunge x1, Reverse Lunge x1, Lateral Lunge (other side) x1))

• If possible, add some weight by holding a dumbbell or kettlebell at your chest in the goblet position. 

A3. Sprint Shuttle

100 meters total

• 100 meters is a long way. Beginners might consider starting in the 30m to 60m range (3 or 4 cones instead of 5).