Intensity > A new tough work-out program!

My brother Joe is an Army ROTC recruiter and instructor.  He introduced me to a work-out program that they do with their cadets.  It kicked my butt!  I've started doing this work-out as part of my total work-out once a week in the gym.  You've got to try it!

1. Start out with a 2 mile warm-up run.  Run at a moderate pace not at your normal "push" pace.  If you're just getting started working out, walk/run.  You can substitute with the Elliptical or Bicycle.  The idea is to get your heart rate up and start sweating.

2. Next is the circuit training piece.  Do each circuit from start to finish with no stopping.

Circuit -
> 10 pull-ups
> 20 push-ups
> 30 sit-ups or crunches
> 40 air squats

Rest 3 minutes between each circuit rotation, and then go again.  Do as many circuits as you can in 30 minutes.  This is a total body work-out.  I promise you that you'll feel it!  Moderate your pace and rest periods as you need to.

Modifications -
> Pull-ups:  Set-up a bar at a squat rack about chest level.  With your feet/heels on the ground, do a reverse push-up.  Touch your chest to the bar.
> Push-ups:  Knees on the floor

Try it out and give me some feedback.  Like it?  Dislike it?